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!
2 Rounds for time of:
100’ One Arm OH KB Walking lunge steps 55/35# MRX45/25#
75 Double Unders
50 Kettlebell Swings 55/35# MRX45/25#
25 Kettlebell Goblet Box Step Ups 20” box
Did a few TGUs w/55
WOD Rx’d
17:47
4 rounds of TGU w/ 55#
Last two rounds did TGU, then right into 25’ OH Lunge, then finished TGU. Something different I tried.
WOD w/ Singles and 55# KB
19:06
WOD rx
15:24
Turkish Get-ups: 25/35/40/45/53*f
WODMrx: 11:30
Wod. Subbed 400m runs for the lunges // KB = MRx (45#)
15:44
Turkish get ups
2@25, 1@35, 45, 53
Wod RX weight
Subbed heavy rope for dubs
13:49
Happy birthday, Chrissy!!!!!
Thanks Molls 🙂
Turkish Get-ups
E3MOM
2 on each arm@35#
1 on each arm@45#
1 on each arm@55#
1 on each arm@80#
WOD
As Rx’d
Time: 17:25
Turkish Get-ups
E3MOM
2 on each arm@45#
1 on each arm@53#
1 on each arm@62#
1 on each arm@70#
WOD
As Rx’d
Time: 20:11
Strength: Turkish Get ups w/ KB
2 Right/ 2 Left w/ 55
1 Right/ 1 Left w/ 62-70-80
WOD Rx’d
17:34
Wod
Mrx
15 cal bike
18:21
Turkish getup
All at 35# and 400m run every round
Wod rxd
14:40
Turkish Get-ups
E3MOM
2 on each arm@35#
1 on each arm@53#
1 on each arm@70#
1 on each arm@80#
WOD
As Rx’d
Time: 15:26
Turkish Getups
25-30-35-40
WOD RX
15:56
TGU – right arm only – up to 30#
25# KB lunges
75 singles (dubs were nowhere to be found today)
35# KB Russian swings (wrist)
18” step ups – no KB
20:49
Happy Birthday!
Turkish Get-ups
E3MOM
2 on each arm@55
1 on each arm@70
1 on each arm@80
1 on right arm@96
WOD
Movements and weights prescribed but only did 20 reps on step ups each round
18:19
Turkish Get-ups
Up to 62#
—
Wod RX
16:47
Did all Turkish get-ups with 9# KB
Dan, thanks for the help with them!!
WOD
W/25# KB, step ups to 17” box, and 9#
KB for one arm OH walking lunges, 150 single jumps
At 20 minute time cap
1 rd, plus 100m OH walking lunges and 38 singles
HAPPY BIRTHDAY CHRISSY!
Took the day off and caught the 9:30 class!
Turkish getups all @35# thanks to my hip/knee issue and 10 ski cals each round
WOD
w/13# KB OH lunges
15 bike cals for DUs
35# KB swings(30/10/10; 30/20)
20# KB goblet step ups
16:47
Abs