Category Archives: Hero WOD’s

Friday, December 21, 2012

Todays WOD is in honor of Victoria Soto

This heroic teacher died defending her school children.  Please remember as you put your all into this workout today that she died, making the ultimate sacrifice.  She cut her life short so others could live.  She is a true hero; one that deserves 100% of you today.  Please bear that in mind as you set foot in your box today.

5-3-1 Programming Sheets

2 weeks ago when we completed our CrossFit Total, we should all have established a new one rep max for our Back Squats,  Shoulder Press, and Deadlift.  These are the same lifts that are programmed into the SWOD portion of our daily workouts.  Because our numbers should theoretically change each time we perform the CrossFit Total, we will need to reprint a new 5-3-1 sheet every 14 weeks.  If you haven’t already done so, please reprint a sheet and bring it to the gym with you.  We will add them to the blue 5-3-1 binder. Click CFJStrength5 to find the spreadsheet, and for future reference we have added a permanent link to the spreadsheet in the box on the right hand side of the home page.

Tuesday, November 27, 2012

Warm Up #3
Strict Pull Up 3xME
*Rest 3 min
*Compare to 10/24/12
AMRAP in 20 min of-
10 Push Press (115#/75#)
10 KB Swing (53#/35#)
10 Box Jumps (24″/20″)
OH Rib Mob & OH Tissue Smash
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Give it your all today guys.

Monday, November 12, 2012

Warm Up #1

3/70%, 3/80%, 3+/90%

AMRAP in 20 minutes of-
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings (70#/53#)

Couch Stretch

This will be the last week to get your order in for a CFJ HOODIE!
Make sure you let a coach know what size/style you’d like and pre-pay your $40.
We will be placing our order on Friday.

If you missed the last cycle of OLY CLUB, the next cycle starts tomorrow (Tuesday, 11/13) at 5:30pm.

FLAG FOOTBALL this Saturday (11/17)!! 11am at Stocker Stadium.

This fun event is open to all GJ CrossFit boxes, to include their members, families and friends.

  • Teams of 5 (must have at least 1 set of lady humps).  Members can be made of people from any of the CF gyms, or they can include friends and/or family of members that do not go to a CF gym, any combination is allowed.  And as always, kids are welcome and even encouraged to be part of the teams.
  • We will provide footballs, and flag belts.
  • Games will be 30 min running clock.
  • If we have enough teams register we can run 2 games at a time.
  • Teams register by e-mailing their roster and team name to or just let one of your CFJ coaches know

The main goal of this event is to get the GJ community together for a fun event, but the secondary goal is to collect canned food for Homeward Bound Homeless Shelter.  The registration fee will be 20 cans of food per team, which we will collect at check-in on Saturday morning.  We will also ask that any spectators also make a donation to the canned food drive.  We will have labeled collection boxes for each of the 4 gyms, and will tally the total number of cans donated by each gym.  The winning gym will get a traveling trophy to keep on display at their gym for the year, and it will be up for grabs at the event next year.  Each team that registers will have to declare 1 gym to have their cans counted towards, even if there are members from multiple gyms on the team, or members of the team that do not go to an affiliate.  While we will count cans as 4 separate gyms for the traveling trophy, we will combine all the cans and make 1 big donation to Homeward Bound from the GJ CrossFit Community.  Please check out this link for the Food Items on Homeward Bound’s wish list.

We highly encourage you to bring in cans all week long to get a head start on our total.

A couple other dates to mark on the calendar:

Sunday, November 25The Goblin. This will be a roving CF WOD starting and ending at CFWestCo.

You will hit up the local CF’s as well as a couple home gyms on your route. Fun!

Saturday, December 1 – We are hosting the next community CF WOD at 10:30am.

Bring your family and friends! All GJ CrossFitters welcome!

Tuesday, September 25, 2012

Group Warm-up


The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps (95#)
7 Knees to elbows
245 pound Deadlift, 7 reps (170#)
7 Burpees
7 Kettlebell swings (70#/53#)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.


Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.