Monthly Archives: February 2018

CrossFit 2018 OPEN Weeks! From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday. 4pm – 5pm CF class 5pm – 6pm CF Class 6pm – 6:30pm Live announcement watch 6:30pm – 7:30pm CF Class Weightlifting (20min) 1A: Strict Pull-ups  (4×6 ) 1B: Shoulder Press (8-8-8-8(@WK1 Top set+2.5#)) **DON’T JUSTContinue reading “Wednesday, 2/28/18”

CrossFit 2018 OPEN starts this Thursday! From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday. 4pm – 5pm CF class 5pm – 6pm CF Class 6pm – 6:30pm 17.2 Live announcement watch 6:30pm – 7:30pm CF Class Weightlifting Linear Progression Week2 – On the 30 minute running clock, WarmContinue reading “Tuesday 2/27/18”

CrossFit 2018 OPEN starts this Thursday! From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday. 4pm – 5pm CF class 5pm – 6pm CF Class 6pm – 6:30pm 17.2 Live announcement watch 6:30pm – 7:30pm CF Class Gymnastics Metcon (No Measure) Box jump efficiency Practice box jump step down,Continue reading “Monday, 2/26/18”

CrossFit 2018 OPEN Weeks!! (2/20-3/24) For this period, for 5 weeks CFJJ will have special hours for OPEN every Thursday. 4pm – 5pm CF class 5pm – 6pm CF Class 6pm – 6:30pm Live announcement watch 6:30pm – 7:30pm CF Class Fridays 5:30pm and 6:30pm classes canceled Saturdays OPEN gym 9am-1pm Sundays OPEN gym 9am-1pmContinue reading “Friday, 2/23/18”

Weightlifting (30min) Back squat supersets 4×8 Execute in the order of 1A, 1B, 1C, 1D 1A: Box Jumps  (4 Rounds of 5 reps @30/24 or higher) Scale the height as needed 1B: Back Squat (8-8-8-8(Top set)) If your Top set is 200# or more, 20# jump for each working set If your Top set isContinue reading “Thursday, 2/22/18”

Weightlifting (20min) Supersets 4×8 Perform in the order of 1A, 1B, 1C, 1D 1A: Strict Pull-ups  (4 Rounds of 5 reps) Use bands for scales 1B: Shoulder Press (8-8-8-8(Top set)) If your Top set is 85# or more, 10 # jump for each working set If your Top set is 80# or below, 5# jumpContinue reading “Wednesday, 2/21/18”

Gymnastics Metcon (No Measure) OPEN prep! Work on your weakness for MU, Bar MU, Pull-ups, HSPUs (15min) Metcon Metcon (Time) For time, 30 Overhead walking lunges 45/25 plate 30 Knee to Elbows 30 Sit-ups 100 Double unders 30 Sit-ups 30 Knee to Elbow 30 Overhead walking lunges 45/25 plate (15min)

Weightlifting (30min) Superset 4 Sets of in the order of  1A, 1B, 1C and 1D Find your Top set 1A: Russian Kettle Bell Swing (8 reps x 4 @1.5 pood/1 pood or heavier) Deadlift Superset 1A. 8 Russian KB swings before each Main Deadlift working set Scale the weights as needed, but not too light.Continue reading “Monday, 2/19/18”

Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. (24min) Video (21:39)Continue reading “Friday, 2/16/18”

Weightlifting Snatch Grip Deadlift (3-4 inches deficit@(90%+33#)x5x4) (15min) 4 Rounds of 5 SGDL (3-4 inches deficit)@33#+90% of 1RM Santch Snatch grip Push press+ 2 Heaving Snatch Balance  (@(70%+16.5#)x1x4) From the rack •        Start in Snatch Grip BTN • Slow dip and drive the bar up • Rotate shoulders and lock out elbows • Heaving SnatchContinue reading “Thursday, 2/15/18”