December 2019

For Time: 
-800m Run
-8 Hang Power Cleans
-8 Front Squats
-8 S2O
-8 Back Squats
-8 Back Rack S2O
Rest 2min
-400m Run
-4 Hang Power Cleans
-4 Front Squats
-4 S2O
-4 Back Squats
-4 Back Rack S2O
Rest 1min
-200m Run
-2 Hang Power Cleans
-2 Front Squats
-2 S2O
-2 Back Squats
-2 Back Rack S2O
BB Load=155/105 RX+185/125 MRX 115/75

CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled 
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

“Operation Just Cause” by DB
For Time:
1 Rd:
-75 American Ranger KBS
-75 Deadly Doubles
REST 1min
2 Rds:
-20 PDF WallBalls
-12 Macho-De-Monte Wallball Step-Ups
REST 2min
3 Rds:
-2 Triple Canopy Parachute Rope Climbs
-23 American Deadlifts
-325m Row for the Wounded
Rope Hts = 15′ MRX 1 to 15″ or 2 to 10′
WBs= 20/14lbs 10/9′ MRX 20/10 9′
BB Load=225/155 RX+275/185 MRX185/125
KBs = 24/16kgs RX+ 32/24 MRX 20/12kgs
Box Hts = 24/20″ RX+ 30/24″ MRX 20/18″

CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled 
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

“The Kitchen Sink” by DB
For Time:
2 Rounds of:
“Cindy”
-5 Pull-ups
-10 Push ups
-15 Air Squats
then
-35 KB SDHP 55/35# RX+ 70/55# MRX 45/25#
-Run 400m
2 Rounds of:
-5 Squat Clean Thrust/S2O
-10 Dips (RX+ ring strict / RX/MRX bar kip)
then
-35 Russian KBS
-ROW 400m
2 Rounds of:
-15 DeadLifts
-10 T2B
then
-35 KBS
-100 Double-unders
2 Rounds of:
-15 HSPU or 5 Wallwalks
-5 OHS
then
-35 Military Sit-ups (anchored) RX+ GHD
-Run or ROW 400m or A Bike 1km
2 Rounds of: 
-2 Rope Climbs 15′ MRX 10′
-15/10 Barbell Push-ups MRX 15/10 HRPU
**Barbell Loads 115/75 RX+ 135/95 MRX 95/65**

Compare to December 14, 2018.

CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled 
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

6min AMRAP:
-9 Hang Snatch 95/65 RX+ 115/75 MRX75/55
-6 OHS
-3 MUs (ring or bar)
Rest 3min Add or Lower Weight
6min AMRAP:
-6 Hang Snatch115/75 RX+135/95 MRX95/65
-12 Pistols or 24 Air Squats
-6 T2B
*Athletes choice on which 6min to start*

CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled 
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

5 RFT: 
-5 Cleans 95/65 RX+ 135/95 MRX 75/55
-5 Burpee Box Jumps
Rest 3min Add or Lower Weight
5 RFT:
-5 Cleans 135/95 RX+ 165/115 MRX 95/65
-10 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
*Athletes choice on which 5 RFT to start*

CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled 
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule