Thursday April 5, 2017


(Brie and Tucker rowing hard last week.  These two have been good friends for a long time and it is so beneficial to have a friend that joins you in your fitness journey.  Who do you have that would like to come and see what CFJ is all about? Bring them with you to your next class!)

Strength Session:

3 rounds of:

1 Power Clean +10 Strict Press

**1st round @ 75% of 1RM, 2nd round @80%, 3rd round @ 85%


4 sets x 3 reps

Light Squat Snatch @ 30% of your 1RM

**This is a technique and speed under the bar focus.  So make sure your positions are on point and you are working on getting underneath the bar quickly.


Level 1 & 2 WOD:

2 rounds for time:

50 Double Under Buy in each round


3 rounds of:

5 Ring Dips

10 Burpees

15 Leg Raises with ball between legs (10,6)



Same as class WOD Except, you will have a 1 mile Run before and after the WOD.  No strength session.

MOD 1: Green Band Dips, DU attempts

MOD 2: Box Dips, Unweighted leg raises, 3x singles