Wednesday December 17, 2014


(Remember Molly?  For those of you don’t, she was one of the original CFJ members at our very first gym!  She’s back!!  Realizing the value in individual attention, fundamentals, and accountability, she has been fine tuning her skills in personal training sessions until she is ready to come full force to group classes. Welcome Back Molly!)

Level 2 WOD:

AMRAP in 15 minutes:
1 Rope Climb (2 pulls men, 3 pulls women)
7 Thrusters (95,65)
50 Double Unders – must be completed within one minute of thrusters being completed
**If you do not finish your DU within one minute, immediately stop at the top of the minute and do 5 burpees. Then finish out the rest of the DU.  THE ONE MINUTE STARTS AS SOON AS THRUSTERS ARE DONE, NOT WHEN YOU START DU.  LIMIT TRANSITION TIMES OR YOU GET BURPEES!


Level 1 WOD:

AMRAP in 15 minutes:
1 Strict Pull-up
7 Thrusters (45,35)
1 minute of unbroken single jumps
**If you break your set of singles, immediately stop and do 5 burpees and then continue with the rest of your minute. You must do burpees every time you break your set.

Level 2 MODs:

MOD 1: Rope Climb with unlimited pulls, Thrusters (75,55)

MOD 2: Blue Tape Rope Climbs, Thrusters (65,45)


Level 1 MODs:

MOD 1: 3 Kipping Pull-ups, Thrusters (35,15)

MOD 2: 5 Green Band Pull-ups, Thrusters (PVC)