This Saturday, September 16th, CFJ is celebrating our 16th anniversary. All regular classes are canceled and instead there will be 3 separate events throughout the morning. After the 3 events are complete the celebration will begin.
Here is the schedule for Saturday morning:
6:00am-5km run; Show up to the gym and warm-up on your own. There will be one heat and the start time will be at 6:30am.
8:00am- Interval workout; First heat will start at 8:00am and heats will run every 15 minutes for a total of 4 heats. Last heat will start at 8:45am.
10:00am- Olympic Total; athletes will get two attempts at the snatch and clean and jerk. First heat starts at 10:00am and will run every 20 minutes for a total of 5 heats.
12:00pm- Celebration begins!
For time:
2-4-6-8-10
S2O 135/95# Rx+155/105# MRX115/80#
20-16-12-8-4
Deadlift
S2O (mostly PJ) x 5
135-155-175-195-215
(From floor)
WOD Rx+
4:47
Wod RX: 4:23
S2O
135lbs all rounds
Push Jerk PC from Floor
5 sets of 5
185-205-235-255-275
Wod RX+
2:59
Unbroken S2O
awesome!!! great job, chad! you the man!
WOD RX – 5:38
Strength
55-65-70-75-80
WOD MRx
6:16
Push Jerk PC from Floor
5 sets of 5
165-185-205-225-225
WOD RX – 5:17
Strength S2O:
5@105, 5@115, 5@120, 4@125, 3@125
WODMrx: 3:36
S20 (mix of push and split jerks)
From the floor
E3MOM
All sets of 5
185/205/225/245/250#
WOD
Rx+
S2O unbroken
Time: 3:46
Strength
PP 85-115-125
PJ 135-145
WOD RX
3:15 all unbroken
Strength: 135-145-155-165-175
WOD: As RX’d
4:03
Strength
5@85-95-105-115-125
Wod RX
2:40
Nice Molls!
Great job Molly!
E3MOM: S20 (mix of push and split jerks)
From the floor
E3MOM
All sets of 5
155-165-185-205-1@225
Wod Rx+
5:12
*unbroken through 8
Strength with Jamie and G!
105-115-125-135, skipped last set
WOD RX+
3:02
wowzers!!! great job, kb!
activator: 115/125/135/135/135
WOD Rx
7:02
…a barbell workout that I didn’t have to scale…I’ll take that as a win!
super stud-filled class today – great job nooners! thx nicole!
Strength
5@155,175,195,215,225
Wod RX + w/ 155
4:06
Strength: S2O
5 x 135-145-155-165-185
WOD Rx’d
5:10
Push jerk for 4 then 1 split
5@105-115 x 4
Wod rx
3:59
Strength
135, 155, 165, 175, 175f (4 of 5 completed)
WOD RX 4:39
Garage
Wod Rx
5:02
Strength up to 145#
WOD rx
2:33
2/20/4 without putting bar down then all sets unbroken but dropped all in between
Wowza
Strength up to 165#
WOD rx
4:29
Strength
135-155-185-skip-skip (knee)
—
WOD. Rxd.
3:26
Strength up to 145
WOD rx: 3:04
Strength up to 4 @ 225#
—
Wod RX
3:55
65-95-105-115-125
RX 2:58
Strength up to 165
Wod Rx
6 even
At home (on Saturday 91/6)
S2O from rack
85-85-85-90-90
Wod MRX
4:28
Abs
At home on Saturday….
S2O from the floor 5×5
95-105-120-135-145
WOD Rx+
2:56 – Chrissy counted all my reps for me
Abs