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: 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

Click here to sign up for today’s class.

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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Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Strength: Squat  – work to a find your new 1 RM (Beginners should hit a heavy 3 or 5)

Conditioning: 7 min AMRAP (optional, take the time to hit your 1RM) of –

  • 7 Squat
  • 7 KB Swing
  • 7 Push-ups

Click here to sign up for today’s class.

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Great job CFJC athletes, almost half of everyone that trained today PR’d their 1 rep max squat.

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Great job 7:30 crew, I heard “730 Rick” put up a pretty nice squat tonight!

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Warm-up & Mobility: 15 Minutes

Strength: Power Clean to heavy double

Conditioning: EMOM 12 min – Even minutes: 12 UB KB Swings (32/24k), Odd minutes: 12-14 push-ups.

Rest 2 minutes

AMRAP 10 minutes 3-6-9-12-15… reps of –

  • Power Clean (155/105lb)
  • Wall Ball (20/14lb)

Click here to sign up for today’s class.

 

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