In WODs

Warm-up & Mobility: 15 Minutes

Strength: Clean and Jerk – warm up to WOD weight

Conditioning: “Grace and then some…”
For total working time and Grace time:

  • 30 Clean & Jerk (135/95lb)
  • Run 1 mile
  • 15 Thrusters (95/65lb with upgrade opportunity to use same BB as Grace)

Click here to sign up for today’s class.

Cha_Lauren_WM

Want to give a big shout out to 2 CFJC athletes that were proving their fitness this past weekend. Dr. Lauren Cortjens successfully completed the “Death Before DNF Ultra” . The 100 mile race with marathon loops over 68,000 feet of elevation change and views from the highest point east of the Mississippi! She completed the race in 47:16 and was one of only 2 athletes the finish with 160 that started.
Min Cha CFJC strength coach and one of Johns Creek’s finest competed in the “Rumble by the River” . He finished 14th out of 28 athletes in the Open RX division! No surprise to anyone that has ever trained with Cha that he finished 3rd in the events running WOD.

Tuesday

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