Archives

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 20 minutes to find a 3 rep max (or “heavy” for newer athletes) Conditioning: 5 Rounds for time of – 200m Run Weighted 2 Rope [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 10 min work up to weight for metcon, working on bar contact in the power position and using the legs to jump the bar to the receiving [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 10 min work up to weight for metcon, working on bar contact in the power position and using the legs to jump the bar to the receiving [...]

Are you a CFJC member??? (If no, why aren’t you???) If yes, make sure you are in the know by joining our private FB group. Friend me, Lara Sturm (https://www.facebook.com/lara.sturm.7), to [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Bench Press: 5-5-5-5 working up to 80% of your 1RM Pause Bench. If you don’t know your 1RM, find a heavy set of 5. Conditioning: [...]

Warm-up & Mobility: 15 Minutes CrossFit Games Open WOD – 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters (95/65#)  Click image for all scaling options. Click here to sign up [...]

Warm-up & Mobility: 15 Minutes SKill: Work your GOAT – Rope Climbs, DUs, MUs, or C2B Conditioning: AMRAP 14 of – X Goat (coach to help determine rep scheme) 250 Row or 200 Run 7 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 3-3-3-3 increasing weight with each work set, working up to 80-82.5% of 1RM Conditioning: 18 min AMRAP – Run one mile (or Row 2000m if it [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 5 x 1 snatch pull + 1 hang snatch from the knee climb to heaviest possible 60-90 sec rest (FOCUS on the bar making contact at the power [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 5 x 1 clean pull + 1 hang clean from the knee climb to heaviest possible 60-90 sec rest (FOCUS on the bar making contact in the power [...]