December 2018

Friday 181221

DB’s Annual 12 Days of Christmas WOD!

FOR TIME:
-1 Power Snatch 95/65 55+ 75/55
-2 Thrusters 95/65 55+ 75/55
-3 SDHP 95/65 55+ 75/55
-4 Barbell Push-Ups 55+ Push-ups
-5 KettleBell Swings 55/35lbs 55+ 45/25
-6 Box Jumps 24/20″ 55+ Step-Ups Okay
-7 Pull Ups
-8 Toes to Bar
-9 Wall Balls 20/14 10′ 55+ 20/10 9′
-10 Deadlifts 95/65 55+ 75/55
-11 Hang Power Clean 95/65 55+ 75/55
-12 Barbell Burpees
*You move through the workout using the same format as the song. Complete 1 Power Snatch, then 2 Thrusters and 1 Power Snatch, then 3 SDHP, 2 Thrusters and 1 Power Snatch. Time stops when you finish all 12 exercises.

Post time to responses.

Compare to December 22, 2017.

Join us today, December 21st @4:30PM for our annual CFJ holiday party! The 4:30pm and 5:30pm classes are canceled and instead we will be doing DB’s Annual 12 days of Christmas WOD! Feel free to bring your family and friends & beverage of your choice to celebrate post-workout! We encourage you to dress up in Christmas attire!

CFJ Holiday Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday starts back our regular class schedule.

Thursday 181220

E5MOM for 25min/5 Rds Perform
-500m Row or 1.3km A-Bike
-10 Power Cleans 135/95 RX+ 155/105 MRX 95/65
**Score is Slowest Time of the 5 Rounds**

Post time for each round to comments.

Join us Friday, December 21st @4:30PM for our annual CFJ holiday party! The 4:30pm and 5:30pm classes will be canceled and instead we will be doing DB’s Annual 12 days of Christmas WOD! Feel free to bring your family and friends & beverage of your choice to celebrate post-workout! We encourage you to dress up in Christmas attire!

CFJ Holiday Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday starts back our regular class schedule.

Wednesday 181219

4min AMRAP:
-800m Run or Row or 2km A-Bike
-Max Reps Burpee Box Jump Overs 24/20″ RX+ Clear Whole Box MRX 20/18″
Rest 2min
3min AMRAP:
-600m Run or Row or 1.5km A-Bike
-Max Ring Dips RX+ Muscle-Up into MRX Bar
Rest 2min
2min AMRAP:
-400m Run or Row or 1km A-Bike
-Max Reps Burpee Box Jump Overs
Rest 2min
1min AMRAP:
-100m Run or Row or 0.3km A-Bike
-Max Push-Ups RX+ Feet on 20/12″ box

Post run times and total reps for each AMRAP to comments.

Join us Friday, December 21st @4:30PM for our annual CFJ holiday party! The 4:30pm and 5:30pm classes will be canceled and instead we will be doing DB’s Annual 12 days of Christmas WOD! Feel free to bring your family and friends & beverage of your choice to celebrate post-workout! We encourage you to dress up in Christmas attire!

CFJ Holiday Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday starts back our regular class schedule.

Tuesday 181218

12min AMRAP:
-6 T2B
-12 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-6 Pull-Ups
-12 Thrusters 95/65 MRX 75/55

Post rounds and reps to comments.

Join us Friday, December 21st @4:30PM for our annual CFJ holiday party! The 4:30pm and 5:30pm classes will be canceled and instead we will be doing DB’s Annual 12 days of Christmas WOD! Feel free to bring your family and friends & beverage of your choice to celebrate post-workout! We encourage you to dress up in Christmas attire!

CFJ Holiday Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday starts back our regular class schedule.

Monday 181217

“The Equalizer” by DB
For Time: 
-18 Deads 175/115 RX+ 205/135 MRX 135/95
-9 Hang Power Cleans
-6 S2O
-200m Row or Run or 0.5km A-Bike
-12 Deads
-6 Hang Power Cleans
-3 S2O
-400m Row or Run or 1km A-Bike
-9 Deads
-3 Hang Power Cleans
-1 S2O
-600m Row or Run or 1.5km A-Bike

Post time to comments.

Join us Friday, December 21st @4:30PM for our annual CFJ holiday party! The 4:30pm and 5:30pm classes will be canceled and instead we will be doing DB’s Annual 12 days of Christmas WOD! Feel free to bring your family and friends & beverage of your choice to celebrate post-workout! We encourage you to dress up in Christmas attire!

CFJ Christmas Week Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday- regular class schedule.