Tuesday, June 28, 2022

In observance of Independence Day CFJ will be offering two morning classes on Monday, July 4th at 8:00am & 9:30am.  All other classes will be canceled.

2 Rounds of:
AMRAP in 3 Minutes of:
500/450 Meter Row
Max Rep Burpees
AMRAP in 3 Minutes of:
500/450 Meter Row
Max Rep Pull-ups
AMRAP in 3 Minutes of:
500/450 Meter Row
Max Rep Kettlebell Swings 55/35# MRX45/25#
AMRAP in 3 Minutes of:
500/450 Meter Row
Max Rep Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
AMRAP in 3 Minutes of:
500/450 Meter Row
Max Rep GHD Sit-ups MRX V-ups
*Athletes choice on order of AMRAP’s.

Monday, June 27, 2022

In observance of Independence Day CFJ will be offering two morning classes on Monday, July 4th at 8:00am & 9:30am.  All other classes will be canceled.

For time: 
20 Back Squats 185/125# Rx+225/155# MRX 135/95#
1000 Meter Row or 800 Run or 2000 Meter Bike
Rest 2 minutes/make load adjustments
20 Front Squats 155/105# Rx+185/125# MRX 105/75#
1000 Meter Row or 800 Run or 2000 Meter Bike
Rest 2 minutes/make load adjustments
20 OHS 125/85# Rx+135/95# MRX 75/55#
1000 Meter Row or 800 Run or 2000 Meter Bike
*Squats are from the floor*
*Athletes choice on order of WOD’s*
Compare to May 18, 2021.

Saturday, June 25, 2022

Open gym will only be offered from 10:00am to 11:00am today. 

For Time: 
50/40 Calorie Bike, Ski or Row
50 Left Arm DB Push Press
50 Left Arm DB OH Lunge Steps 45/30#DB Rx+50/35#DB MRX 40/25#DB
50/40 Calorie Bike, Ski or Row
50 Right Arm DB Push Press
50 Right Arm OH Lunge Steps
50/40 Calorie Bike, Ski or Row
*Do one of each: Bike, Ski & Row (athletes choice of order of machines)

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