“Gwen”
15-12-9 unbroken sets for time of:
Clean & Jerk 135/95# Rx+155/105# MRX 115/80#
Memorial Day Weekend Schedule, Murph Challenge & Coach Celebration
This Saturday, CFJ will host the annual Murph Challenge with a modified morning schedule. We will offer one class at 9:00 AM to allow all athletes ample time to complete this Hero WOD. Please note that the 8:00 AM class and Open Gym have been canceled for the day.
Following the Murph Challenge, we invite everyone to stay for a brunch and celebration honoring two of our longtime coaches, Dan and Shannon, as they retire from coaching at the end of May. Join us as we celebrate their dedication, leadership, and the incredible impact they have made on our community over the years.
We encourage everyone to bring a brunch dish to share, along with any beverages they would like to enjoy during the celebration.
We look forward to spending the morning with all of you!
Holiday Closure Notice
CF Jenks will be CLOSED on Monday, May 26, in observance of Memorial Day.
Gwen RX’d 95#
8:00
10 GHD’s each rd for 4 rds (practiced HS walking for 5th rd)
4 rds of 20 sec hold chin above the bar
Practiced HS walking
“Gwen”- 85# 4:49
should have tried 95#
RX 7:56
WOD 5:39
95lbs unbroken
Gwen 8:44*
Failed @ 155 (11/15)
Rested until 3:00, started over with 135
Participated in skills and drills
WOD @ 115#
7:30
Finisher
Military ab mat sit ups 13-14-15-16-16
Bar hangs
Plank holds
50/6’3”/190
“Gwen” Rx’d (135)
Failed 9th clean on set of 9
5:20
Front squats after Wod with Such
2×3@250
GWEN:
Did 15 but hamstring started acting up. Just did a couple sets after. Basically DNF
Gymnastic work: ✅
Front Squat w/Butterfield:
250# set of 2, set of 3
HSW: got over 30’ PR
Wod. 125#
6:32
—
Skills – each round:
8 GHD’s
30 sec bar hangs
25′ HSW (UB)
WOD RX
4:10
Gymnastics work
HS Walks. 4rds of 15’ UB, one round 14.567’
WOD MRx (115)
3:37
Finisher:
Participated (15GHD each round)
WOD with 60lbs..3:43
10 GHD’s each round
30 sec ha and bar holds
8am
Online Age Group Semifinals WOD#3
2 Rounds for time of:
1000 Meter row (1st row: 2:01 average pace/ 2nd row 2:09 average pace)
50 Thrusters@65# (both rounds 25-15-10)
30 Chest to bar pull-ups (1st round 15-10-5/ 2nd round 10-10-5-5)
Time: 17:08
4pm
“Gwen”
As Rx’d with 135#
Time: 3:17
Skills and drills
5 Rounds of:
30 Seconds GHD Sit-ups: 14-14-15-15-15=73
30 Seconds rest
30 Seconds Handstand Walk: All rounds 50′ unbroken (25′ sections with pirouette)
30 Seconds rest
30 Seconds Bar Hang
30 Seconds Rest
“Gwen” Rx’d
6:54
Skills
GHD-10
Bar hang
Pant hold