Get in the Best Shape of Your Life. Period.

Forget everything you hate about working out.

Bored and unmotivated? That won’t happen here. You will be challenged and motivated every day.

The sport of CrossFit combines variety, intensity and functional movements into effective training that will get you in the best shape of your life.

Learn More About CrossFit ——– How to Get Started

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10 Min Power Snatch – climb 10/5 each round, when you miss back off 10-15 lbs and finish EMOM

Conditioning: For time:

  • Run 400m
  • 50 Wallball (20/14lb)
  • 40 Burpees
  • 30 Sit-ups

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Skill: Pull up, Chest to Bar and Muscle Up (bar & ring) review and check-in. Many of the CFJC athletes have pull up/MUs for their goals… Where you at???

Conditioning: For time:

  • 20 Burpee
  • 20 Front Squat (115/75lb)
  • 9 Muscle-ups (or 15 C2B /20 Pull-ups)
  • 15 Burpee
  • 15 Front Squat
  • 7 Muscle-ups (12 C2B /15 Pull-ups)
  • 10 Burpee
  • 10 Front squat
  • 5 Muscle ups (9 C2B / 10 Pull-ups)

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Click here to sign up for today’s class.

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Bench – 1 RM max test or Push-Press 1 RM test

Conditioning:
“Helen”
3 rounds for time (Rx is ON) of –

  • 400m Run
  • 21 KB swing (24/16k)
  • 12 Pull-ups

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I blame Vlad for the scores being chopped off.

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Warm-up & Mobility: 15 Minutes

Strength: Clean – 20 min to work up and skill – focusing on the transition from the knee to power position. Climb to something heavy to feel where the pull and receiving posture changes. (This is not a hang power clean but a full clean from the floor but focusing on making sure all positions are hit once the bar gets to the knee.)

Conditioning: For time:

Buy-in: 40 DUs

Then, (no rest)
5 rounds of:

  • 3 Power Clean – 80% of your Double
  • 7 Box jump
  • 9 Wall Ball

Cash-out: 40 DUs

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