July 2019

“BARBARA”
5 rounds, each for time of:
-20 Pull-ups (chin over bar)
-30 Push-ups (strict)
-40 Sit-ups (ab-mat anchored)
-50 Squats (air to wallball okay)
Rest exactly 3 minutes between each round.
*Score is final time minus 12 minutes and each round individual times
OR
“Super Barbara” by DB
3 rounds, each for time of: 
-20 C2B Pull-Ups
-30 HSPU
-40 GHD Sit-Ups
-50 KB Goblet Squats 55/35#
Rest exactly 3 minutes between each round.

Compare to March 31, 2018.

 Today there will be a limited class schedule as follows:  6:00am, 9:30am and 12:00pm.  All other classes are canceled.

Team WOD
For Time:
-1200m Run
-1100m ROW
-100 Doubles
-50 Partner WallBall Sit-ups 20/14 MRX 14/10 
-40 Bar Facing Burpees
-30 G2O 115/75 RX+ 145/100 MRX 95/65
*2 per Team, Both can work at same time to accumulate reps and distance, must do WB Sit-Ups together. Team can alternate reps or work differently, just have to complete all reps. Equipment per team; 1 Rower, 2 Barbells, 2 WBs and 2 Jump Ropes*

Happy Independence Day, CFJ! We will be offering an 8am and 10am class this morning- all other classes are canceled.  Friday, July 5th, will have a limited class schedule as follows:  6:00am, 9:30am and 12:00pm.  All other classes on Friday are canceled.

“4 FREEDOM” by DB
For Time:
4rds:
-2 MUs (bar/ring) MRX Burp C2B
-4 HSPU or 4 S2O RX+ Strict MRX 2/4″ Rise 
-8 KBS 55/35# RX+ 70/55# MRX 45/25# 
-400m Run 4 Freedom (after 4rds)
4rds:
-12 Deadlifts 135/95 RX+155/105lbs MRX 115/75
-9 Hang Power Cleans  
-6 Push Jerks
-400m Run 4 Freedom (after 4rds)4rds:
-5 Pull-Ups RX+ Strict or C2B
-10 Push-Ups
-15 Air Squats RX+ Prisoner Air Squats 
-400m Run 4 Freedom (after 4rds)
4rds:
-5 Snatch 135/95 RX+155/105 MRX 115/75 
-20 WallBalls 20/14lbs 10/9′ MRX 20/10 9′ 
-400m Run 4 Freedom (after 4rds)

“3 x 3 x 3” by DB 
3min AMRAP:
-3 Burpee Box Jumps 24/20″ RX+30/24 
-6 T2B MRX 20/18″ 
-3 Sumo Deads 275/185 RX+315/215 MRX 225/155
Rest 3min
3min AMRAP:
-Row or A Bike for Cals
Rest 3min
3min AMRAP:
-3 Deadlifts
-6 Box Jumps
-9 KettleBell SDHP 55/35# RX+70/55# MRX 45/25#
*Athletes choice on order of AMRAPs*

Tomorrow, July 4th, we will be offering an 8am and 10am class- all other classes on Thursday are canceled. 

Friday, July 5th, we will be offering a limited class schedule as follows:  6:00am, 9:30am and 12:00pm – All other classes on Friday are canceled.

11min AMRAP:
-50 Doubles or 200m Run (can change up) 
-1 Rope Climb 15′ RX+ Legless MRX 10′ 
-11 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55
-11 WallBall Sit-Ups 20/14lbs RX+ GHD 
WB MRX 14/10lbs

This Thursday, July 4th, we will be offering an 8am and 10am class- all other classes are canceled. Friday, July 5th, will have a limited class schedule as follows:  6:00am, 9:30am and 12:00pm.  All other classes on Friday are canceled.