Saturday, 3/31/18

Weightlifting Power Clean (Work up to a heavy single ) (15min) Metcon Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. ChooseContinue reading “Saturday, 3/31/18”

Wednesday, 3/28/18

Weightlifting (30min) Linear Progression Week 6 1A: Strict Pull-ups  (Wide grip 5×5) 1B: Shoulder Press (5-5-5-5-5@(WK5 + 2.5#) ) or Week1 Top set+17.5# 1C: DB/KB Side Bend (5×8 each arm 50/35) 1D: 90 Second Rest (5×1) Metcon Metcon (Time) For time, 21-15-9 reps of Box Jump 24/20 Power Snatch 75/55 Chest to bar pull-upsContinue reading “Wednesday, 3/28/18”

Friday & Saturday, 3/23-3/24/18

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 & Saturday, 3/23-3/24/18”