May 2022

AMRAP in 10 minutes of:
12 Dumbbell Deadlifts
9 Dumbbell Hang Cleans
6 Dumbbell S2O
Post rounds completed and dumbbell load.

Rest day

CF Jenks will be CLOSED on Monday May 30th Memorial Day.

Today there will be an 8am and 10am class offered. All other classes are canceled. 

CF Jenks will be CLOSED on Monday May 30th Memorial Day.

“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 31, 2021.

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

CF Jenks will be CLOSED on Monday May 30th Memorial Day.

30 Minute AMRAP:
Buy in: 1 Mile Run
Then with remainder of the 30 minutes, AMRAP of:
300’ Sled Push (2×75’ down & 75’ back) 70/35# MRX 45/empty sled
200 Meter Dumbbell’s or KB’s Carry 55/35’s# MRX 45/25’s# (2 DB’s or 2 KB’s)
100’ Walking Lunge Steps
50’ Handstand Walk MRX 100’ Bear Crawl