Friday, November 30, 2012


Warm Up #5

5/75%, 3/85%, 1+/95%

3 Rounds (NFT)-
7 Muscle-Ups
10 Strict Weighted GH Raise
20 UB KB Snatch Rt
20 UB KB Snatch Lt
**Goal is to link as many MU’s as possible. If you can link more than 7, then wear a weight vest. Rest 30 seconds between each movement.

Sink Mob
Post Chain Smash-n- Floss

Looking for a sweet CHRISTMAS gift for your favorite CrossFitter? Check out the store. If you see something you like, see Coach Angelo, he can score you 15% off plus free shipping.

DODGEBALL – CFJ is an official collection point for Toys-for-Tots this year, and we are in a contest with CF WestCo to see which gym can collect the most toys.  The toy drive will be capped off with a Dodgeball Tourney on December 14th.  More info on the dodgeball will be coming out next week, but for now just mark your calendars.

So….. bring in a few NEW and UNWRAPPED toys to the box at the gym, and make sure you spread the word to as many people as you can.  We want to help make a Merry Christmas for as many needy kids as possible, and we also want to beat CF WestCo!!

If you need somewhere for your kiddos to hang out while you Christmas shop, bring them by from 1-4pm on Saturday, December 15. Coach Nick (CrossFit Kids) will be on the scene to provide a fun, safe, active environment for them.  The cost will be one toy donation per kid for Toys for Tots (new & unwrapped).

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