Monthly Archives: March 2018

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”

Weightlifting (30min) Linear Progression Week 6 1A: Box Jumps  (5×5 30/24) 1B: Back Squat (5-5-5-5-5@ (WK4+5#)) 1C: Ab mat sit-ups  (Weighted 5×10 35/20# DB) 1D: 90 Second Rest (5×1) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# InContinue reading “Friday, 3/30/18”

Gymnastics Metcon (AMRAP – Reps) EMOM 16 Minute 0,4,8,12 – 10 Handstand kicks Minute 1,5,9,13 – 10 Seated leg raises Minute 2,6,10,14 – 10 Supermans Minute 3,7,11,15 – 6 Handstand Push-ups If you don’t miss any rep, 144 reps total Metcon Metcon (AMRAP – Reps) AMRAP 9 12 Toe to bar – 2 Burpees everyContinue reading “Thursday, 3/29/18”

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) https://youtu.be/_bVcLMlYZM8 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”

Weightlifting (30min) Linear Progression Week 6 1A: Russian Kettle Bell Swing (5×8 AHAP) 1B: Deadlift (5-5-5-5-5@(WK5+5#)) 1C: Hollowrocks  (5×11 ) 1D: 90 Second Rest (5×1) Metcon Metcon (Time) For time, 3 Rounds of 10 Overhead squats 135/95 50 Double unders (9min)

Gymnastics Metcon (No Measure) EMOM 12 Minute 0,4,8 – 3 Toe to Ring + 3 Hip to Ring, or 8 Toe to Rings Minute 1,5,9 – 4 Muscle up Transitions Minute 2,6,10 – 1-3 Muscle ups or Muscle up attempts Munite 3,7,11 – 1 minute rest Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20Continue reading “Monday, 3/26/18”

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 & 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 “Thursday, 3/22/18”

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 “Wednesday, 3/21/18”

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 “Tuesday, 3/20/18”