Friday February 3, 2017


(Cool action shot of the CFJ athletes getting it done!  The new gym is coming to life with all of you getting after it and embracing the new space!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Strength Session:

Hang Squat Snatch


**Start with some warm-up sets and then complete all of these reps at the heaviest weight you can WITHOUT forfeiting good technique throughout the entire lift.  Today is about QUALITY AND FOCUS.  Make it heavy enough that you still have a strength building effect.


Level 1 & 2 WOD:

5 rounds for time:
15 Overhead Squats (95,65)
Row 400m

MOD 1: (75,55)

MOD 2: (65,45)

MOD 3: (45,35)

MOD 4: (15 or PVC)