December 2022

Monday, December 26, 2022

25 Comments / Workout of the Day (WOD) / By
There is an 8am and 9am class offered today.  All other classes are canceled.
 
“Holleyman”
30 rounds for time of: 
5 Wallballs 20/14# 10/9′ MRX 20/10# 9′
3 HSPU MRX 2/4” rise
1 Power Clean 225/155# MRX155/105#
 
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
 
Compare to November 8, 2021.
 
CFJ Holiday Schedule:
Monday, December 26th-8am and 9am class offered (all other classes canceled)
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)

Monday, December 26, 2022 Read More »

Saturday, December 24, 2022

23 Comments / Workout of the Day (WOD) / By
New Hoodies and Sweatshirts available for pre-order! Click HERE to preview and place your order by Monday, December 26th at midnight. *All orders will be charged through auto-deduct February 1, 2023.
 
Open Gym is canceled today.
 
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 24, 2021.
 
CFJ Holiday Schedule:
Saturday, December 24th– (Christmas Eve)– 8am and 9am class offered (open gym canceled)
Sunday, December 25th– (Christmas Day)– CFJ CLOSED
Monday, December 26th-8am and 9am class offered (all other classes canceled)

Saturday, December 24, 2022 Read More »

Friday, December 23, 2022

17 Comments / Workout of the Day (WOD) / By

New Hoodies and Sweatshirts available for pre-order! Click HERE to preview and place your order by Monday, December 26th at midnight. *All orders will be charged through auto-deduct February 1, 2023.

The 5:30pm class is canceled today.

“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20/14#, 10 ft target (Reps)
Sumo deadlift high-pull 75/55# (Reps)
Box Jump 20″ box (Reps)
Push-press 75/55# (Reps)
Row (Calories)
There is no additional rest between exercises.

Compare to November 8, 2011.

CFJ Holiday Schedule:
Friday, December 23rd– 5:30pm class is canceled 
Saturday, December 24th– (Christmas Eve)– 8am and 9am class offered (open gym canceled)
Sunday, December 25th– (Christmas Day)– CFJ CLOSED
Monday, December 26th-8am and 9am class offered (all other classes canceled)

Friday, December 23, 2022 Read More »

Thursday, December 22, 2022

22 Comments / Workout of the Day (WOD) / By

The 5:30pm & 6:30pm class is canceled tonight due to weather conditions. 

New Hoodies and Sweatshirts available for pre-order! Click HERE to preview and place your order by Monday, December 26th at midnight. *All orders will be charged through auto-deduct February 1, 2023.

5 Rounds, each for time of:
500 Meter row or 400 Meter runs
E7MOM
(these are every 7 minutes so they should be all out sprints each round)

**At the end of last 7 minute clock, conduct a:

5min AMRAP:
10 Deadlifts 185/125# MRX 155/105#
10 Box Jumps 24/20 MRX 20/18

Compare to November 6, 2021.

CFJ Holiday Schedule:
Friday, December 23rd– 5:30pm class is canceled 
Saturday, December 24th– (Christmas Eve)– 8am and 9am class offered (open gym canceled)
Sunday, December 25th– (Christmas Day)– CFJ CLOSED
Monday, December 26th-8am and 9am class offered (all other classes canceled)

Thursday, December 22, 2022 Read More »

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