The Elf

Monday December 11, 2017



For time:

1000m Row

50 Ball Slams

30 Ring Dips

50 Ball Slams

1000m Row



5 rounds:

250m Row

25 Burpees

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Wall to Wall EMOM

Friday December 8, 2017

(4 months exactly since baby was born. Linking 5 pull-ups at a time. Slow and steady, making gains.)


Every minute on the minute complete x 20 minutes:

2 High Knees (L+R=1)

2 Jumping Jacks

2 Burpees

Sprint to the opposite wall


**start the workout on one side of the gym. Complete the work and sprint down to the other side (touch a wall to stop your clock). Whatever time you have remaining in the minute is your rest break. If you get behind, skip a minute and get back on track. Score will be total number of rounds successfully completed.

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Up Up and Away

Thursday December 7,2017



AMRAP In 10 minutes:


Box Jumps

Overhead Squats

**rep count will start with 2 reps of each, then 4, then 6, etc… keep adding 2 reps to each exercise until the 10 minutes are up.  You will have one total number of reps at the end for your score.

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Speedy 100

Tuesday December 5, 2017

(Congrats on all of the Achievements accomplished in November. Holiday season is no excuse for CFJ!)

Strength Session:

Back Squat

3 sets x 5 unbroken reps @ 85% 1RM

**Wait 2 minutes between sets and at some point during that 2 minutes, accumulate 30 seconds  of holding yourself up on the rings with arms straight



For time:

100/70 Calorie Row

100 Double Unders

100 Sit-ups


**8 minute cutoff. Go all out on every exercise.

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Sweep and Mop

Monday December 4, 2017



5 rounds x 2 minute intervals:

Complete 10 Clean and Jerks

**in any remaining time in the 2 minute interval complete as many bar facing burpees as possible. Rest 2 minutes after each interval.

**score is total # of BFB completed.

**you Will increase your C&J weight each round. Start with a medium heavy weight. Suggested start point (135,95).


Camp Cardio:

5 x 5 minute Row for max distance

**Reat 2 minutes between rows

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Sweat Angel

Saturday December 2,2017



100 Double under  buy in


3 rounds of:

21 calorie row

15 DB Snatch (medium weight, L+R=2)

9 Thrusters (medium weight)


100 double under cash out

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Friday December 1, 2017




5 rounds for time of:

3 Rope Climbs

10 Toes To Bar

21 Walking Lunges with Plate Overhead (45,35)

Run 400m

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Thursday November 30, 2017

(Steve going strong on his deadlift last Saturday! This guy has had a HUGE transformation this past year.  Truly epic.)




AMRAP in 20 minutes:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70,53)


**Substitute 2 Pull-ups and 2 Ring Dips, 2 pull-up and 2 ring dip variations, or 8 ring rows for muscle-ups

**Substitute Kick to Handstands or DB Push Press for HSPU

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