May 2020

10 Minute Ascending AMRAP:
3 Deadlifts 115/75# Rx+ 135/95# MRX 95/65#
3 Hang Power Cleans
3 Front Squats
3 S20
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 S20
9 Deadlifts
9 Hang Power Cleans
9 Front Squats
9 S20
……….continue adding 3 reps each round until time expires.

There will be four classes offered today: 6:00am, 7:30am, 9:00am and 10:30am

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Compare to May 25, 2019.

Memorial Day, Monday, May 25th, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have a 6:00am, 7:30am, 9:00am and 10:30am class.  Please sign up on Zen Planner to reserve your spot.

**Check out our cool new t-shirts and tanks available for PREORDER! Deadline to order is tomorrow (Monday) at midnight!

Rest day

Memorial Day, Monday, May 25th, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have a 6:00am, 7:30am, 9:00am and 10:30am class.  Please sign up on Zen Planner to reserve your spot.

10-15-20-15-10 rep rounds for time of: 
Wall Ball Shots 20/14” 10/9’ Rx+ 11’ MRX 20/10” 9’
T2B or GHD Sit-ups or Med Ball Sit-ups
Kettlebell Swings 55/35# Rx+ 70/55# MRX 45/25#
Box Jumps 24/20” Rx+30/24” MRX 20/18”
Row or Bike Calories

Memorial Day, Monday, May 25th, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have a 6:00am, 7:30am, 9:00am and 10:30am class.  Please sign up on Zen Planner to reserve your spot.

AMRAP in 10 minutes of:
5 Power Cleans 155/105# Rx+ 175/115# MRX 135/95#
5 Strict HSPU’s MRX 2/4” riser or 5 Push Press

Rest 2 minutes, then

“Finisher”
Max rep TnG Power Cleans with WOD weight