November 2024

Friday, November 15, 2024

24 Comments / Workout of the Day (WOD) / By
This Saturday, November 16, CFJ will be doing the Hero Workout “CHAD1000X”. The gym will be open from 8:00am to 12:00pm. Come in anytime during those hours to take on this Hero WOD but there will be an official warm-up at 8:30am and the workout will start at 9:00am. 
 

“Pushy Gwen”
15-12-9 reps for load:
Push press

*E5MOM perform a set
*1st fail: Repeat the failed set from 0.
*2nd fail: Do not repeat the failed set; rest and continue with the next set.
*Only two attempts per set, then the athlete must move on.
*Pausing overhead and in the rack is permitted.

Friday, November 15, 2024 Read More »

Thursday, November 14, 2024

26 Comments / Workout of the Day (WOD) / By
This Saturday, November 16, CFJ will be doing the Hero Workout “CHAD1000X”. The gym will be open from 8:00am to 12:00pm. Come in anytime during those hours to take on this Hero WOD but there will be an official warm-up at 8:30am and the workout will start at 9:00am. 
 

10 Rounds for time: 
30 Double-unders
3 Deadlifts 315/205#
*Deadlifts should be done unbroken or decrease load.

Thursday, November 14, 2024 Read More »

Wednesday, November 13, 2024

30 Comments / Workout of the Day (WOD) / By
This Saturday, November 16, CFJ will be doing the Hero Workout “CHAD1000X”. The gym will be open from 8:00am to 12:00pm. Come in anytime during those hours to take on this Hero WOD but there will be an official warm-up at 8:30am and the workout will start at 9:00am. 
 

For Time: 
21 Chest-to-bar pull-ups
6 Wall walks
18 Chest-to-bar pull-ups
5 Wall walks
15 Chest-to-bar pull-ups
4 Wall walks
12 Chest-to-bar pull-ups
3 Wall walks
9 Chest-to-bar pull-ups
2 Wall walks
6 Chest-to-bar pull-ups
1 Wall walk
3 Chest-to-bar pull-ups

Wednesday, November 13, 2024 Read More »

Monday, November 11, 2024

28 Comments / Workout of the Day (WOD) / By
This Saturday, November 16, CFJ will be doing the Hero Workout “CHAD1000X”.  The gym will be open from 8:00am to 12:00pm. Come in anytime during those hours to take on this Hero WOD but there will be an official warm-up at 8:30am and the workout will start at 9:00am.  
 
“WESTON”
5 Rounds for time of: 
Row 1,000 meters
200 Meter farmers carry, 45/30# dumbbells
50 Meters, right arm dumbbell waiter walk 45/30# DB
50 Meters, left arm dumbbell waiter walk 45/30# DB

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on Oct. 29, 2009, when the helicopter he was in crashed in western Afghanistan.  He is survived by his wife, Cynthia Tidler; parents, Judy Zarit and Steve; and brother, Thomas.

Monday, November 11, 2024 Read More »

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