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.

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 20 minutes to work to a heavy triple

Conditioning: “Master of Puppets”

10 minute AMRAP of –

  • 9 Front squats (135/85lb)
  • 12 TTB
  • 9 Push-ups

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Strength: 1 Push Press + 1 Jerk – When your PP leaves, work just the jerk – 20 minutes to find the heaviest set

Conditioning: “New Divide”
5 rounds for time of –

  • 15 Wall ball (20/14)
  • 7 C2B
  • 15 KBS (32/24kg)

Click here to sign up for today’s class.

wed

Warm-up & Mobility: 15 Minutes

Strength: Clean complex – 1 High Hang Clean + 1 Hang Clean – work for 20 min to find a heavy set

Conditioning: “Filthy at Forty” AMRAP 12 minutes of –

  • 40 Burpee Buy-in

then finish AMRAP with:

  • 7 Power Clean (135/95lb)
  • 28 Double-unders

This WOD is dedicated to CFJC athlete and coach, Michelle Meyers, who is hitting the big FOUR-OH today. Happy Birthday Michelle!!!!

MM

Tues

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Strength: Snatch Complex – EMOM 10min – 1 Power Position Snatch + 1 Hang Snatch (from above the knee) – all sets at 70% or Perceived exertion of a 7 out of 10

Conditioning: “May Play”

For time, run or row, pick one and stay with it:

  • 1500m Row or 1200m Run
  • 5 Power Snatch (135/95lb)
  • 1000m Row or 800m Run
  • 10 Power Snatch
  • 500m Row or 400m Run
  • 5 Power Snatch

Click here to sign up for today’s class.

Mon

 

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