Monthly Archives: August 2016

Hyung Wing Chun (Ming Ming Tao 10min) Self Defense (15min) Metcon Metcon (4 Rounds for reps) Tabata 1 – Push ups 1min break Tabata 2 – Sit ups 1min break Tabata 3 – Air Squats 1min break Tabata 4 – Burpees The name Tabata comes from the man who invented it – Dr. Izumi Tabata,Continue reading “Thursday, 9/1/16”

Weightlifting Shoulder Press (75%x5, 85%x3, 95%x1 or more) Warm up: 40%x5, 50%x5, 65%x5 (15min) Metcon Metcon (AMRAP – Reps) EMOM 24 Minute 0,3,6,9,12,15,18,21- 5 Full squat cleans 135/95 Minute 1,4,7,10,13,16,19,22- 15 Box Jumps 24/20 2,5,8,11,14,17,20,23- 12 Toe to Bars If you make every reps, the total number is 256 Scales: Box Jump-Step up T2B-K2E orContinue reading “Wednesday, 8/31/16”

Weightlifting Deadlift (75%x5, 85%x3, 95%x1 or more)  Warm up: 40%x5, 50%x5, 65%x5 Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#  

Gymnastics Skill work – Muscle up (16 minutes – rotate every minute) 1) Ring rows with box / Ring dip 2) Hip kipping with band 3) MU transition 4) Muscle up If you have MU, record total number of MUs for the score. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5 Ring MuscleContinue reading “Monday, 8/29/16”

Hello CF JJ family, we are canceling tomorrow’s classes and having a make up class Sunday 9am-10am. We will keep the box open until 11am for your technique practice or hang out. Have a great day! Weightlifting Deadlift (70%x3, 80%x3, 90%x3+) (15min) Warm up: 40%x5, 50%x5, 60%x3 Metcon Metcon (Time) 3 Rounds for time, 9Continue reading “Friday, 8/26/16”

Gymnastics Metcon (Weight) Find 8RM Front rack walking lunge (15min) Pull-ups (4 Rounds AMRAP 1 Pull up) 1min break after each round. (9min total) Jumping C2B pull up if you don’t have pull ups Metcon Metcon (Time) For time, 3 Rounds 100 DBU (sub: 50 1-leg each) 20 KBS 2/1.5 pood 20 Burpees 10 PistolsContinue reading “Thursday, 8/25/16”

Weightlifting Back Squat (70%x3, 80%x3, 90%x3+) Warm up: 40%x5, 50%x5, 60%x3 (20min) Metcon Power Snatch 8 minutes: 1 Power Snatch every :30 seconds @65% Power snatch 1RM Squat Snatch 8 minutes: 1 Squat Snatch every :30 seconds @70-75% Snatch 1RM If you don’t have squat snatch, do 1 Power snatch+1 Overhead squat for 1 squat snatch.Continue reading “Wednesday, 8/24/16”

Hyung Tae Geuk 1 (10min) Kicks & Strikes Various kicking combos (20min) Metcon Metcon (AMRAP – Reps) EMOM 15 Min 0,3,6,9,12 – 10 Rising Kicks Min 1,4,7,10,13 – 10 In-out Crescent Kicks Min 2,5,8,11,14 – 20 Front Kick Do as many burpees as you can for the rest of the minute. Record total number ofContinue reading “Tuesday, 8/23/16”

Weightlifting Shoulder Press (70%x3, 80%x3, 90%x3 or more**) **Do max reps of push press IMMEDIATELY right after max reps of press. Record the reps separately at the bottom (20min cap) Warm ups: 40%x5, 50%x5, 60%x3 Push Press (1xMax reps ) Metcon Metcon (AMRAP – Reps) Russian “Chief” 5 Rounds AMRAP3 3 Power Clean #185/135* 6Continue reading “Monday, 8/22/16”

CF JJ will be closed for August Family Hike! Come out and  let’s check out waterfall and cool rock shelters at Bridgeport Trail.