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

Skill: Rope Climbs (or if you already have rope climbs, use this time to work on another goat: HSPU, double-unders, muscle-ups etc.)

Conditioning: “Vote for Pedro”

Complete for 4 rounds for time:

  • 3 Rope Climbs
  • 12 Front Squat (135/95 lb)
  • 30 Double-unders

Click here to sign up for today’s class.

Shannon Rope

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Warm-up & Mobility: 15 Minutes

Strength: Overhead Squat – work to a heavy double**

Conditioning: “Nancy”
5 rounds for time of –

  • 400m Run
  • 15 OHS** (95/65lb)

**or perform Hang Power Snatch or Front Squat for the mobility-challenged

Click here to sign up for today’s class.

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“I’m not just a member I’m the President of the Strong Handsome Thinkers Club”– Dr. Craig
I give Craig a hard time but we are very glad to have him as a coach at CFJC and CF Hooch.

Thurs

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10 – 3 Hang Clean – 70% of 1RM

Conditioning: “Biggie Smalls”

Complete 6 rounds (for time and weight) of:

  • 5 Hang Power Clean (@80-85% of 1RM)
  • 5 50m Shuttle Runs

*Rest 60 seconds between rounds

Click here to sign up for today’s class.

wed

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 4 sets of 5 at 70-75% of 1RM (using the same weight for all sets – this is volume work)

Conditioning: “Quarter Gone Bad” (takes 15 min)

Five rounds for total reps of:

  • Thrusters (75/55lb) – Max Reps in 15 Seconds
  • Rest 45 Seconds
  • Pull Ups – Max Reps in 15 Seconds
  • Rest 45 Seconds
  • Burpees – Max Reps in 15 Seconds
  • Rest 45 Seconds

—Ab Finisher – Tiffany turns the big 3-0 today!!!—

2 rounds of –
30 seconds plank hold
30 seconds sit-ups
30 seconds of flutter kicks
30 seconds of leg levers
30 seconds of 30 Russian Twists

Click here to sign up for today’s class.

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