Friday December 18, 2015

Screen Shot 2015-10-19 at 2.00.01 PM Screen Shot 2015-12-17 at 1.12.34 PM

(This saturday is going to be an EPIC day at CFJ!  We will NOT have an 8am class.  But we will have a 9am back to basics class reviewing the Snatch, a 10am group class with an incredible WOD, and then we will have our Holiday Brunch Party at 11am!!  DO NOT MISS THIS DAY!!)

Sign up on Mindbody and Post Scores to Whiteboard


Muscle-ups and Kipping Ring Dips



Both L2 and L1 workouts were last done December 5, 2014.  However, the L2 WOD did not have the twist that it does today. But click here to see your score from last time.


Level 2 WOD: 

30 Muscle-ups for time

**Twist Today… Every time you stop and rest, immediately do 20 hollow rocks


Level 1 WOD:

12 rounds for time:

3 Pull-ups

5 Hollow Rocks

3 Box Dips… both hands on one box

5 Supermans

Level 2 MODs:

MOD 1: 15 Rounds of:

3 chest to bar PU, 3 Ring Dips, 10 Hollow Rocks

MOD 2: 15 rounds of:

3 chin over pullups, 3 box dips between boxes, 10 hollow rocks


**If you need more modification, jump to the Level 1 WOD.


Level 1 MODS:

MOD 1: Green Band PU

MOD 2: Med. Black Band PU

MOD 3: Large Black Band PU

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