• 12/20/14: Got Lungs?Today's Workout:
    • Strength - Sled Push - 5 x 20m - With only two sleds, rotating through as quickly as possible is the only way to get this done.  Increase the weight every set.
    • Conditioning - 5 Rounds For Total Reps - Groups of 4
      • 1 Min - Max Cal Row
      • 1 Min - Max Burpee Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 1 Min - Max Ball Slams (Rx = 30#/20#)
      • 1 Min - Max Abmat Sit Ups
      • 1 Min - Rest
    • Finisher - 1 Mile Run
  • 12/19/14: Front Squat FridayHoliday Schedule – ZenPlanner is updated! - All those in favor of a mid morning class on Friday, Dec 26 post to the comment section please.   Today's Workout:
    • Strength / Skill - EMOM10 - 1 Hang Power Clean (above knee) + 1 Power Clean (Floor)
    • Conditioning - 21-15-9-6-3 reps for time of
      • Front Squat (Sx = 95#/65# - Rx = 135#/95# - CRx = 185#/125#)
      • Pull Ups (CRx = CTB)
    • Finisher - Foam Roll (Red Roller) - Quads 2 min (hit IT Bands as well) + Lats 2 min
  • 12/18/14: Skill: Kipping HSPUHoliday Schedule - ZenPlanner is updated! Today is Thursday Yoursday.  We are trying something new where every Thursday we’ll start each class with a 15 min tutorial on a gymnastics skill.  Today's skill is Kipping Handstand Push Ups.  Everyone is welcome to participate, but know that before you kip any movement, you should be able to perform the movement strict with control.  Know you current skill level and spend today trying to improve that. You do not have to participate in the skill session.  You can treat today like all past Thursdays and come to any of our regularly scheduled classes to do your own thing.  Please be mindful of the space you use.  Enjoy the day.
  • 12/17/14: Wednesday Triplet

    Announcements:

    • Holiday Schedule – We will be closed on Christmas Day, and will have a modified schedule for Christmas Eve and the day after Christmas.  ZenPlanner will be updated this week.
    • New Schedule Starting Saturday, January 3rd.
      • Saturday – 8:30/9:30/10:30am CrossFit Class / 11:30am Free Class
      • Sunday – 11am WLC / 12pm-2pm Open Gym
      • Thursday – 7PM WLC / 8PM Open Gym / 9PM Fundies
      • MWF – 12pm Express Class – No Skill / All Thrill!  30Min CrossFit Class
    Todoay's Workout:
    • AMRAP20
      • 10 Push Press (Sx = 65#/45# - Rx = 95#/65# - CRx = 115#/75#)
      • 10 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35#)
      • 10 Burpees
    • 300M Farmers Carry - As Heavy As Possible
  • 12/16/14: Twosday

    Announcements:

    • Holiday Schedule – We will be closed on Christmas Day, and will have a modified schedule for Christmas Eve and the day after Christmas.  ZenPlanner will be updated this week.
    • New Schedule Starting Saturday, January 3rd.
      • Saturday – 8:30/9:30/10:30am CrossFit Class / 11:30am Free Class
      • Sunday – 11am WLC / 12pm-2pm Open Gym
      • Thursday – 7PM WLC / 8PM Open Gym / 9PM Fundies
      • MWF – 12pm Express Class – No Skill / All Thrill!  30Min CrossFit Class
    Today's Workout:
    • Back Squat - Every 2 min for 10 min complete 3 reps - Start at 70% of 1RM and build to over 80%.  3-4 people per bar.  Squat with people of similar maxes.  Make sure you know how much you plan to increase by each set.  You will need to rotate quickly.
    • Conditioning - Partner Workout
      • Row 4k rotating every 500m
      • The partner that is not rowing completes the following
        • 15 Jumping Lunges (Sx = 10 Jumping Lunges / CRx = 20 Jumping Lunges)
        • 10 Toes To Bar (Sx = 10 V-Ups / CRx = 15 Toes To Bar) - Kipping Allowed
    • Finisher - AMRAP2 - Push Ups
  • 12/15/14: AnnouncementsAnnouncements:
    • Holiday Schedule - We will be closed on Christmas Day, and will have a modified schedule for Christmas Eve and the day after Christmas.  ZenPlanner will be updated this week.
    • New Schedule Starting Saturday, January 3rd.
      • Saturday - 8:30/9:30/10:30am CrossFit Class / 11:30am Free Class
      • Sunday - 11am WLC / 12pm-2pm Open Gym
      • Thursday - 7PM WLC / 8PM Open Gym / 9PM Fundies
      • MWF - 12pm Express Class - No Skill / All Thrill!  30Min CrossFit Class
    • WELCOME Travis D. to the CFJC coaching staff.  Travis has been shadowing Emmy and interning for the past six-months.  He has led several classes under the watchful eye of both Eddie and Emmy, who both feel he is more than ready to take on some classes.  Travis has been leading and demoing in Fundamentals, and promises to be a huge asset to the CFJC coaching staff.  Please everyone congratulate Travis when you see him.
    Today's Workout:
    • Strength - 5 x 5 Dumbbell Bench Press (All sets should be challenging)
    • Conditioning - 3RFT -
      • 50 Double Unders
      • 15 Ring Dips
      • 12 Dumbbell Snatch (Sx = 30#/20# - Rx = 50#/30#) - CRx = 60#+/40#+)
    • Finisher - 2 Min Plank + 1 Min Superman + 1 Min Hollow Hold (Break it up as needed)
  • 12/13/14: Saturday Partner WorkoutToday's Workout: Teams of 2
    • 60 Calorie Row (Rotate every 10 calories)
    • 60 Burpees to a plate (alternate every burpee)
    • 60 Dumbbell Thrusters (alternate every 5)
    • 60 Box Jumps (alternate every 5)
    • 60 Dumbbell Thrusters (alternate every 5)
    • 60 Burpees to a plate (alternate every burpee)
    • 60 Calorie Row (Rotate every 10 calories)
  • 12/12/14: A chipper way to end the weekToday's Workout:
    • Strength - 5 x 2 Pause Front Squat - (3 seconds in the bottom.  Don't lose tension!)
    • Conditioning - For Time
      • 100 Double Unders (Sx = 3-for-1 Singles)
      • 50 Sit Ups
      • 25 Pull Ups (CRx = CTB)
      • 75 Double Unders
      • 35 Sit Ups
      • 20 Pull Ups
      • 50 Double Unders
      • 20 Sit UPs
      • 15 Pull Ups
    • Finisher - 50 Supermans + 50 V-Ups
    A little late to the party here, but if you had not heard, big Em took 2nd place at the Hoboken Winter Challenge last weekend.  She was barely beat out by a two-time CrossFit Games athlete.  Not too shabby!
  • 12/11/14: Skill: Kipping Toes To BarToday is Thursday Yoursday.  We are trying something new where every Thursday we’ll start each class with a 15 min tutorial on a gymnastics skill.  This week is the kipping toes to bar.  Please note that kipping is not for everyone, and we will advise you on whether it is something for you to focus on in your current training.  You do not have to participate in the skill session.  You can treat today like all past Thursdays and come to any of our regularly scheduled classes to do your own thing.  Please be mindful of the space you use.  Enjoy the day.
  • 12/10/14: Congrats Tristan and Meghan!CFJC wants to give a big shout out to Tristan and Meghan S. on their new baby boy, Tommy!  Wishing you two a few good nights' rest.   Today's Workout:
    • Skill - 6 x 3 Tempo Ring Dips (3 sec descent / 2 sec pause at botom)
    • Conditioning - 5RFT - 20 min time cap
      • 300M Row
      • 30 Air Squats
      • 10 Handstand Push Ups
    • Finisher - Couch stretch 2 min each leg + hamstring stretch 2 min each leg
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Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com