December 2021

21-15-9 Reps For Time: 
Row or A Bike (calories)
Deadlifts 245/165lbs RX+ 275/185 MRX 205/135lbs
Burpee Box Jumps Overs 24/20? RX+30/24?
Compare to February 3, 2018.

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

Rest day

“Fight Gone Bad”
3 Rounds for reps of:
1 Minute: Wall-ball shots 20/14# 10/9’ MRX 20/10# 9’
1 Minute: Sumo deadlift high-pull 75/55#
1 Minute: Box Jump 20”
1 Minute: Push-press 75/55#
1 Minute: Row (Calories)
1 Minute: Rest
Compare to December 29, 2020.

Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk 135/95#
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Compare to December 30, 2016.