March 2020

**CrossFit Jenks is closed until further notice. We appreciate your support and understanding at this time. We will continue to post updates to our website as we receive information from the City of Jenks. The information below was copied from City of Jenks-Municipality Facebook page. 

“🚨COVID- 19 UPDATE🚨
MARCH 20, 2020 8:00 PM

After careful consideration and updated information received today about COVID-19 about further evidence of community spread, the Mayor, along with City Council’s input, has issued an Emergency Proclamation or Order to limit and close specific businesses in the City of Jenks.

AHW (At Home WOD):

Tabata Push-ups

Tabata Sit-ups

Tabata Squats

Tabata Athlete’s choice of (choose 1): Double Unders, skier jumps, box jumps, calories on bike/rower or BURPEES!

* The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number reps performed in any of the 8 intervals.

 

CFJ,

We want to first thank you for your continued support and encouragement as we work through these recent changes. Our CFJ Community has truly been amazing and we know we are going to come out stronger on the other side of this craziness!

A few things we ask you to consider when utilizing the “reservation” system:

-Clearly it’s not ideal, and is going to really limit the number of athletes able to attend classes. Because of this, we ask that you keep your reservation to 24 hours and not book out for weeks in advance. 

-If you can, please consider alternating days that you attend a class at CFJ with an AT HOME WOD the following day. For example, coming to the gym M/W/F then doing an At Home WOD on T/TH/S. We hope that this will allow the majority of our members to attend a class at some point during the week.

-We will have the same schedule this Saturday, March 21st but ask that you sign up for the “Open Gym” time slots as well. It will look like: 10am-11am class & 11am-12pm class. It too will be limited to 10 individuals on the floor at any given time. Please plan to be finished with your WOD before the next time slot. 

We appreciate that each of you have been very diligent about cleaning your equipment and heading out when finished up. We know that the community is one of the BEST things about this place, but ask that you continue to keep loitering after class to a minimum. 

Finally, we ask that you do not bring your children with you to the gym for the time being. We realize this is an inconvenience for some of you and we really & truly are sorry.

As always, if you have any questions or concerns please don’t hesitate to reach out to Breck or myself.

We appreciate you all.

 

-AHD (AT HOME WOD)-

3 ROUNDS FOR TIME OF:

400M RUN

24 V-UPS

12 HAND STAND PUSH-UPS OR 4 WALL-CLIMBS

 

7min AMRAP:
– 42 Doubles
– 21 KBS 24/16kgs RX+32/24 MRX 20/12kgs
– 15 WallBall Sit-Ups 20/14lbs MRX 14/10lbs
– 9 Hand Release Push-Ups
Rest 3min
For Time: 
– 42 Doubles
– 21 KBS
– 15 WallBall Sit-Ups
– 9 Hand Release Push-ups

CrossFit Jenks Community,

We continue to monitor the COVID-19 situation and regulations set forth by local and state government closely. We are diligent in our efforts to maintain a clean facility as your health and well-being is our main priority.
We are open today, Thursday March 19th and will be following our regular class schedule. In an effort to minimize risk we will be finishing up each class 10 minutes early. We ask that once you have completed the WOD and cleaned/sanitized your equipment you go ahead and make your way out of the gym (rather than hanging out, core development, etc.). We hope this will minimize the number of people crossing paths. Additionally, we ask that if you or your family members are sick, PLEASE STAY HOME.
We understand these are unnerving times. We are doing our best to maintain a level of calm while doing what is best for our community. It is important to us that you are eating well, getting exercise & working to get those 7+ hours of sleep!

In addition to the daily WOD, we will be posting AT HOME WORKOUTS on our website for you to do without equipment!
If you have any questions, please email us at info@crossfitjenks.com

AT HOME WOD:

2O MINUTE AMRAP (As many rounds and reps as possible):

16 Lunges (alt, stationary)

14 Mountain climbers

12 Hand-release push-ups

*If you have a DB, KB or sandbag consider holding during lunges to add some load! 

 

2 RFT: 
-16 Deadlifts
-400m Run
-8 Left Leg and Left Arm KB Deads
-1 Rope Climb 15′ MRX 10′
-8 Right Leg and Right Arm KB Deads
-400m Row or 1k A-Bike
-1 Rope Climb (timer finish on slap last climb)
Barbell = 255/175 RX+315/215 MRX 205/135
KB = 55/35# RX+ 70/55# MRX 45/25#

CrossFit Jenks Community,

We continue to monitor the COVID-19 situation and regulations set forth by local and state government closely. We are diligent in our efforts to maintain a clean facility as your health and well-being is our main priority.
We are open today, Wednesday March 18th and will be following our regular class schedule. In an effort to minimize risk we will be finishing up each class 10 minutes early. We ask that once you have completed the WOD and cleaned/sanitized your equipment you go ahead and make your way out of the gym (rather than hanging out, core development, etc.). We hope this will minimize the number of people crossing paths. Additionally, we ask that if you or your family members are sick, PLEASE STAY HOME.
We understand these are unnerving times. We are doing our best to maintain a level of calm while doing what is best for our community. It is important to us that you are eating well, getting exercise & working to get those 7+ hours of sleep!

In addition to the daily WOD, we will be posting AT HOME WORKOUTS on our website for you to do without equipment!
If you have any questions, please email us at info@crossfitjenks.com

AT HOME WOD:

21-15-9

Burpees

V-ups or Sit-ups

2min AMRAP:
-5 Strict Press 95/65 RX+115/75 MRX 75/55 or Strict HSPU
-5 Over Box Jumps 24/20″ RX+30/24″
Rest 2min
2min AMRAP:
-7 Push Press or HSPU
-7 Burpee Box Jumps/Step-ups MRX 20/18″
Rest 2min
2min AMRAP:
-10 S2O or HSPU
-10 Box Jumps/Step-ups

CrossFit Jenks Community,

We continue to monitor the COVID-19 situation and regulations set forth by local and state government closely. We are diligent in our efforts to maintain a clean facility as your health and well-being is our main priority.
We are open today, Tuesday March 17th and will be following our regular class schedule. In an effort to minimize risk we will be finishing up each class 10 minutes early. We ask that once you have completed the WOD and cleaned/sanitized your equipment you go ahead and make your way out of the gym (rather than hanging out, core development, etc.). We hope this will minimize the number of people crossing paths. Additionally, we ask that if you or your family members are sick, PLEASE STAY HOME.
We understand these are unnerving times. We are doing our best to maintain a level of calm while doing what is best for our community. It is important to us that you are eating well, getting exercise & working to get those 7+ hours of sleep!

In addition to the daily WOD, we will be posting AT HOME WORKOUTS on our website starting tomorrow.
If you have any questions, please email us at info@crossfitjenks.com

“The Feast of Saint Patrick” by DB

For Time: 
– 800m Gaelic Get Away Run
– 17 Green Goblet Squats 55/35 RX+ 70/55MRX 45/25
– 17 Irish KB Swings = 1 Russian Swing + 1American Swing = 1 Irish Swing by DB
– 1000m Isle of Man Row
– 17 GHD Shamrock Sit-Ups MRX Ab-mat
– 17 St Patrick Power Snatches 95/65 RX+115/80 MRX 75/55
– 80 Dublin Double Unders
– 17 Pull-ups for St Patrick RX+ C2B
– 17 Romano-British Back Squat Thrusters
– 400m Shannon Sprint
– 17 Black & Tan Box Jumps 24/20″ RX+30/24″ MRX Step Ups Okay
– 17 Guiness Ground to Overhead 95/65RX+ 115/80 MRX 75/55

Compare to March 16, 2019.