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Note that CFJC has moved approximately 1 mile south on Jones Bridge Rd. We will be conducting a moving WOD Saturday the 11th. We will most likely be closed Monday morning awaiting a final [...]

Today was going to be a one rep max deadlift day. We’re overdue and I promised it. But… Since we are doing the Deadlift for Dollar$ event on August 25th, it would be best to go for [...]

AMRAP 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parellette pass-throughs 10 Grasshoppers (R + L = 1)

Clint’s birthday today – Happy B-day Clint! Strength: Hang power clean – work to a max double Then, for max reps: In two minutes – run 200m. With remaining time perform [...]

Strength: Front squat – 15 minutes to establish a 3 rep max Skill review – the perfect squat Then, AMRAP 15 minutes of “Back to Basics:” Sit-up Squat Box jump [...]

Strength: Strict Press – 1-1-1 Push-Press 3-3-3 Push-Jerk 5-5-5 Then, “CFJC Benchmark” – For time: Run 400m 3 rounds of: 5 Pull-ups 10 KB swings (24/16k) 10 Burpees [...]

“31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24?) This is a Partner WOD – Partner #1 will perform the work listed [...]

Skills: HSPU & Ring Dip – Kipping skills (Yes, Friday is usually Deadlift Friday – next week we are going for a 1- rep max DL, but I want to be there for that!!! -Lara) Then, [...]

“Cindy” 20 minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Strength: 20 minutes to establish a 3 rep max low-bar squat Then, 12 minute AMRAP of: Squats* 10 Burpee box-jumps (24/20″) Run 200m * Big Dawg = 5/5 one-arm OHS with KB (24/16k) The Pack = [...]