December 2021

Rest day

Merry Christmas!

CFJ is closed today.

Today there is an 8am and 9:30am class. (all other classes canceled)

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.

Compare to December 23, 2020.

CFJ Holiday Schedule:
Friday, December 24th– (Christmas Eve)– 8am and 9:30am (all other classes canceled)
Saturday, December 25th– (Christmas Day)– CFJ CLOSED

The 5:30pm & 6:30pm classes are canceled today.

E6MOM for 5 TEST Events
– 800m Sprint/Run for time
– 1000m Row for time
– 50 Back Squats from floor bodyweight men/70% bodyweight women for time
– 100 KBS 70/55 or 55/35 or 45/25 for time
– Build up to a Max Snatch (squat or power)

**Athletes Choice on Order, but all Must be completed

*if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.

Compare to December 16, 2020.

CFJ Holiday Schedule:
Thursday, December 23rd– 5:30pm & 6:30pm classes are canceled 
Friday, December 24th– (Christmas Eve)– 8am and 9:30am (all other classes canceled)
Saturday, December 25th– (Christmas Day)– CFJ CLOSED

For time: 
30 OHS 95/65# MRX 75/55#
5 Rope Climbs
24 OHS
4 Rope Climbs
18 OHS
3 Rope Climbs
12 OHS
2 Rope Climbs
6 OHS
1 Rope Climb

CFJ Holiday Schedule:
Thursday, December 23rd– 5:30 & 6:30pm class is canceled 
Friday, December 24th– (Christmas Eve)– 8am and 9:30am (all other classes canceled)
Saturday, December 25th– (Christmas Day)– CFJ CLOSED