Announcements
HOLIDAY HOURS
Saturday, December 16th 6pm-9pm CFJJ Holiday Party
Friday, December 22nd – Tuesday, December 26th CFJJ CLOSED for Holiday Break
Saturday, December 30th – Farewell 2023, Welcome 2024 Workout 9am
Monday, January 1st – CFJJ CLOSED for New Years Day
CrossFit Juke Joint – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
5 sets:
Rowling to 100m
Penalty = Burpee Box Step Overs (Max 5)
2. Workout Prep
2 sets:
30-second Air Bike (moderate pace)
30-second Shuttle Run (moderate pace)
Workout
“You sit on a throne of lies” (3 Rounds for reps)
Freedom/Independence/Liberty:
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max 50 ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Air Bike
**Repeat from Dec. 28, 2022.
Target number of reps each set: 45/36 + reps
Minimum number of reps before scaling: NONE
Strength/Accessory
Mayhem Mini-Pump –Upper Body Posterior (Checkmark)
4 Rounds
10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7
12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
GYM1010 
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