December 2024

Thursday, December 26, 2024

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

Today there will be an 8:00am and 9:30am class.  All other classes are canceled.

E6MOM for 5 TEST Events
-800m Sprint/Run for time
-1000m Row for time
-50 Back Squats from floor bodyweight men/70% bodyweight women for time
-100 KBS 70/55 or 55/35 or 45/25 for time
-Build up to a Max Snatch (squat or power)
**Athletes Choice on Order, but all Must be completed.
*If not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.
Compare to December 16, 2022.

Thursday, December 26, 2024 Read More »

Tuesday, December 24, 2024

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

CFJ Holiday Schedule:

Tuesday, December 24th–(Christmas Eve)–8:00am and 9:30am (all other classes canceled)

Wednesday, December 25th– (Christmas Day)– CFJ CLOSED

Thursday, December 26th–8:00am and 9:30am (all other classes canceled)

DB’s Annual 12 Days of Christmas WOD
FOR TIME: 
-1 Power Snatch 95/65 MRX 75/55
-2 Thrusters 95/65 MRX 75/55
-3 SDHP 95/65 MRX 75/55
-4 Barbell Push-Ups MRX Push-ups
-5 KettleBell Swings 55/35lbs MRX 45/25
-6 Box Jumps 24/20 MRX Step-Ups Okay
-7 Pull Ups
-8 Toes to Bar
-9 Wall Balls 20/14 10′ MRX 20/10 9′
-10 Deadlifts 95/65 MRX 75/55
-11 Hang Power Clean 95/65 MRX 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 15, 2023.

Tuesday, December 24, 2024 Read More »

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