December 2022

Saturday, December 31, 2022

20 Comments / Workout of the Day (WOD) / By
Open gym is canceled today.
 
“New Year’s Eve EVA”
5 RFT: 
800m Run or Row or 2km A-Bike
30 KBS 70/55# MRX 55/35#
30 Pull-ups
Compare to December 31, 2021.
 
CFJ Holiday Schedule:
Saturday, December 31st– (New Years Eve)– 8am and 9am class offered (open gym canceled)
Sunday, January 1st– (New Years Day)– CFJ CLOSED
Monday, January 2nd–8am and 9am class offered (all other classes canceled)

Saturday, December 31, 2022 Read More »

Friday, December 30, 2022

23 Comments / Workout of the Day (WOD) / By
The 5:30pm class is canceled today.
 
3 Rounds of:
With a 5 minute time cap, complete for time:
200 Meter Sled Push/Pull 35#/empty sled (push 100 meter out and pull 100 meter in)
With a 5 minute time cap, complete for time:
200 Meter Sandbag Carry 80/50# MRX 65/35#
*Athletes choice on starting with sled or sandbag.
Score=sum of total time for all 6
Sled loads:
Men: 35#
Women: Empty Sled
 
CFJ Holiday Schedule:
Friday, December 30th– 5:30pm class is canceled 
Saturday, December 31st– (New Years Eve)– 8am and 9am class offered (open gym canceled)
Sunday, January 1st– (New Years Day)– CFJ CLOSED
Monday, January 2nd–8am and 9am class offered (all other classes canceled)

Friday, December 30, 2022 Read More »

Thursday, December 29, 2022

29 Comments / Workout of the Day (WOD) / By
AMRAP in 6 minutes of:
10 Calorie Bike
10 Box Jumps 30/24” MRX 24/20”
10 GHD Sit-ups MRX V-ups
Rest 1 minute
AMRAP in 6 minutes of:
10 Calorie Ski
10 Box Jumps 30/24” MRX 24/20”
10 GHD Sit-ups MRX V-ups
Rest 1 minute
AMRAP in 6 minutes of:
10 Calorie Row
10 Box Jumps 30/24” MRX 24/20”
10 GHD Sit-ups MRX V-ups
*Athletes choice on order of AMRAP’s.
*Pick up where you left off on previous AMRAP.
Score=total reps
 
CFJ Holiday Schedule:
Friday, December 30th– 5:30pm class is canceled 
Saturday, December 31st– (New Years Eve)– 8am and 9am class offered (open gym canceled)
Sunday, January 1st– (New Years Day)– CFJ CLOSED
Monday, January 2nd–8am and 9am class offered (all other classes canceled)

Thursday, December 29, 2022 Read More »

Wednesday, December 28, 2022

39 Comments / Workout of the Day (WOD) / By
“The Meister”
For time: 
400 Meter Run
28 Pull-ups
12 Deadlifts 155/105# MRX 115/80#
28 Pull-ups
400 Meter Run
28 Push-ups
12 Hang Power Cleans
28 Push-ups
400 Meter Run
28 Military Sit-ups Rx+ GHD Sit-ups
12 S2O
28 Military Sit-ups
400 Meter Run
28 Air Squats
12 Clean & Jerk
28 Air Squats
400 Meter Run
 
In honor of First Sergeant Tobias Meister, 30, of Jenks, Oklahoma. First Sergeant Meister was killed on December 28th, 2005 when an Improvised Explosive Device detonated near his Humvee during combat operations south of Asadabad, Afghanistan. He was assigned to the 321st Civil Affairs Brigade, San Antonio, Texas. First Sergeant Meister is survived by his wife, Alicia and his son, William of Jenks, Oklahoma.

Compare to December 28, 2021.
 
CFJ Holiday Schedule:
Friday, December 30th– 5:30pm class is canceled 
Saturday, December 31st– (New Years Eve)– 8am and 9am class offered (open gym canceled)
Sunday, January 1st– (New Years Day)– CFJ CLOSED
Monday, January 2nd–8am and 9am class offered (all other classes canceled)

Wednesday, December 28, 2022 Read More »

Tuesday, December 27, 2022

39 Comments / Workout of the Day (WOD) / By
For time: 
Row 5km
then immediately into:
“Finisher”
10 minutes to establish a 1RM Front Squat (from the rack)
 
CFJ Holiday Schedule:
Friday, December 30th– 5:30pm class is canceled 
Saturday, December 31st– (New Years Eve)– 8am and 9am class offered (open gym canceled)
Sunday, January 1st– (New Years Day)– CFJ CLOSED
Monday, January 2nd–8am and 9am class offered (all other classes canceled)

Tuesday, December 27, 2022 Read More »

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