Monday May 2, 2016

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(Congratulations to Jill for being our featured athlete of May!  From the oceans of Hawaii to the Colorado mountain tops, she has been crushing CrossFit and bringing joy to CFJ ever since she got here! Congrats on all your hard work!)

Register for Classes on Mindbody and Post Scores to Whiteboard



4 sets of 12 Deadlifts at 65% of your 1RM:

Goal is unbroken with impeccable form. Go down in weight if you need to, but push yourself.  The last few reps should be a challenge.

**In between sets do a max set of PERFECT PUSHUPS.  Do them on your feet for as long as possible. Even if that means you only get 1 perfect pushup.  Do the hardest thing you can to build your strength. If you can do more than 20 great push-ups consistently, switch and do a set of one arm push-ups.  That will mean that you do each arm twice.


Level 2 WOD:

5 Rounds for time:
1 minute Row for calories
3 Rope Climbs


Level 1 WOD:

5 Rounds for time:
1 minute Row for calories
3 Strict Pull-ups
3 Knees to Elbows

Level 2 MODs:

MOD 1: 3 blue tape climbs

MOD 2: 2 full climbs

MOD 3: 2 blue tape climbs


Level 1 MODs:

MOD 1: 5 Ring Rows, 3 hanging leg raises