• 09/01/14: Happy Labor Day!We have one class today @ 10am.  Get ready for some team fun! Today's Workout: Teams of 4
    • Pace Setter - 200M Run
    • Work - (Sx = Teams of 5)
      • 4,000M Row (Someone must always be rowing)
      • 400 Box Jumps
      • 400 Sit Ups
      • 400 Burpees
  • 08/30/14: 10am ONLY on Monday

    Labor Day Weekend - On Monday, September 1, there is only a 10am class.  Normal schedule on Saturday and Sunday.

    Today's Workout:

    • Every 5 minutes for 5 rounds:
      • Run 300m
      • 15 Wall Balls (Sx = 14/10#, Rx = 20/14#)
      • 15 Burpees
    • Finisher - AMRAP2 - Max Pull Ups
  • 08/29/14: The times they are a changing….

    Hello All,

    I wanted to take a moment to shed some light on the changes that are happening at the gym.  Obviously you all already know that Mike has left his coaching role at CFJC to pursue other opportunities, and we wish him well in his endeavors.  With Mike leaving there were some coaching spots that opened up. First and foremost we have officially made Emmy the head coach of CFJC (Woo Hoo!), which means she will be taking on more classes as well as a host of responsibilities.  As you all are aware, Emmy's work ethic is strong and her love for JC is even stronger.  You can rest assured that she is making sure JC is in good hands.  Secondly, Eddie has picked up a few more classes and will be acting in a managerial role as well so as to make sure things are running smoothly.  I (Tim) will be coaching come mid October once Grid is over, but in the mean time I will be talking to you all from the blog, and you will be following my programming.  I hope you are enjoying it so far.

    Joe will be taking on more classes.  Joe has been with us for quite a while, and we love his style of coaching and rapport he has developed with all of you.

    As far as new coaches go, Dom M. and Rui R., have been working with Mike, Eddie, and Emmy for the past several months as interns.  They have gone through several rounds of Fundamentals, shadowed numerous classes, and have acted as assistants on several occasions.  As Dom and Rui continue to hone their coaching skills, you will eventually see them run a couple classes per week by themselves.  For now, they will be working in a group, with another coach supervising whenever there is a programmed workout.  You will also see them running open gym and yoursday.  These guys are working hard to make sure they are improving the coaching standard at JC.  They want to help you all get better, so make sure to use them as much as possible.  Give them feedback, and give us feedback.  All coaches start somewhere, and these two are well on their way to being great coaches.

    Lisa and Travis are interning currently.  It will be quite a while before you see any of them leading a class.  They will be shadowing a number of Fundamentals rounds, then they will start assisting in Fundamentals.  We will be testing them on their knowledge of movements and making sure we are comfortable with them coaching all of you.  At the end of the day, this doesn't work if our coaches cannot uphold the standards that make a CF gym a quality one.  It is of the utmost importance that we are able to keep you all safe and help you progress as CrossFitters.  Please feel free to contact Eddie, Emmy, or myself with any comments or concerns.  We want this to be as transparent as possible.  I know it has been a little rough up until this point, but we are here to change that.  We love you guys, and we won't steer you wrong.

    TC & Co.

    Labor Day Weekend: On Monday, September 1, 10am class ONLY.  Normal schedule on Friday, Saturday, and Sunday.

    Today's Workout:

    • Strength – Overhead Squat – Build to a heavy set of 3
    • Conditioning – 10-9-8-7-6-5-4-3-2-1
      • Hang Power Snatch (Sx = 65/45#, Rx = 95/65#, Crx = 135/95#)
      • Toes to Bar
    • Finisher – 300m Overhead Carry (go heavy)
  • 08/27/14: Do You DayToday is a programmed rest day at CFJC.  You can use today to come in to any of the regularly scheduled classes and make up a workout your missed, work on a skill, lift, mobilize, or just hang out.  Ask your coach for help on something you want to improve. Enjoy the day!
  • 08/27/14: Happy Birthday Lisa!Today's Workout (in honor of Lisa'a 30th):
    • 30 Cal Row
    • 30 Double Unders (Sx = 90 single unders)
    • 30 Push Ups
    • 30 Double Unders
    • 30 Jumping Lunges
    • 30 Double Unders
    • 30 Toes To Bar
    • 30 Double Unders
    • 30 Wall Balls (Sx = 14/10#, Rx = 20/14#)
    • 30 Double Unders
    • 30 Burpees
    • 30 Double Unders
    • 30 Cal Row
     
  • 08/26/14: NateDC Brawlers vs. Philadelphia Founders Tonight @ 7PM EST.  Watch it Live HERE! Today's Workout:
    • Nate - AMRAP 20
      • 2 Muscle Ups (Sx = 4 Strict Pull Ups & 4 Dips)
      • 4 Handstand Push Ups
      • 8 KB Swings (Sx = 53/35# , Rx = 70/53#)
    • Finisher -
      • 50 Abmat Sit Ups
      • Rest 1 min
      • 35 Abmat Sit Ups
      • Rest 30 sec
      • 20 Abmat Sit ups
  • 08/25/14: Everyday is Leg DayToday's Workout:
    • Strength - EMOM10 - 2 Overhead Lunge Each Leg (Alternating)
    • Conditioning - 21-15-9  reps for time of
      • Burpees
      • Dumbbell Thrusters (Sx = 30#/20# - Rx = 40#/30#)
      • V-Ups
    • Finisher - Tabata Handstand Hold
  • 08/24/14: Sunday UpdateThis week @ JC:
    • Mon - OHL + Triplet
    • Tue - Nate
    • Wed - Chipper
    • Thurs - Yours
    • Fri - OHS + Couplet
    • Sat - Triplet
    • Sun - Open Gym
  • 08/23/14: Partner IntervalsSchedule change reminder - Only 7:30, 8:30, and 9:30am classes.  No more 10:30 & 11:30am classes on Saturdays. Today's Workout - (Teams of 2)
    • AMRAP25 - Alternating Rounds
      • Row 150m
      • 15 Push Ups
      • 10 Toes To Bar
      • NOTE: Each round should be performed at 90%+ effort.  You will have about a 1:1 work/rest ratio.  Go hard!
    • Finisher - AMRAP2 - Strict Ring Rows
  • 08/22/14: Allow Myself To Introduce……..MyselfHello All, You may notice some minor changes with the way the workouts are posted going forward, but hopefully that is okay with you all.  We will be putting up suggested weights for movements.  You will see SX = Scaled, Rx = Prescribed, and CRx = Competition or Scaled Up.  You may also see some Coach's notes attached to workoust to give you an idea on how you should plan to attack it.  Looking forward to seeing you all continue to progress.  See you all in October! Tim C.   Schedule Changes:
    • Starting this Saturday, August 23 - Saturday morning classes will only be held at 7:30, 8:30, and 9:30am.  No more 10:30 and 11:30am classes on Saturday.
    • Starting this Monday, August 25, 4pm Barbell Club is cancelled
    • Barbell Club on Thursdays at 6:15am and 6pm will now be Open Gym
    • Starting Thursday, September 4th, Joe Nissim & Brian Platt will be coaching the CFJC Weightlifting Club.  The Weightlifting Club will be held every week on Thursdays at 7pm and Sundays at 11am.  Open gym will still be run at the same time as weightlifting club.
      • A little more about CFJC Weightlifting Club: Joe, Brian, Mike & Eddie have put together a program that will take any level weightlifter to the next level. By focusing on technique and speed, any athlete can benefit tremendously.  The Weightlifting club will focus on building proper technique, position, and flexibility to aid in lifting heavier weights with speed and ease.
      Today's Workout:
    • Strength - 5 x 5 Back Squat @ 80% of 1RM (All sets @ same weight - 20 min cap)
    • Conditioning - 3RFT - 15 min Cap
      • 20 Burpees
      • 10 Power Clean & Jerk (Sx = 75#/55# – Rx = 95#/65# – CRx = 135#/95#)
    • Finisher - 50 Toes To Bar For Time (Start with a max set)
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