Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches -into- 8:00 AMRAP 30-second Row 25ft Lizard Crawl 2…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches -into- 8:00 AMRAP 30-second Row 25ft Lizard Crawl 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Cookie Robots (Time) Freedom (RX’d) 500m Bike Erg (Or 15/12 Calorie Air Bike) 25ft Handstand Walk (Or 50ft Bear Crawl) 50 Toes to Ring 500m Bike Erg (Or 15/12 Calorie Air Bike) 25ft Handstand Walk (Or 50ft Bear Crawl) 35 Toes to Ring 500m…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30 seconds Jump Rope 5 Up Downs 5 Suitcase Dumbbell Deadlifts (each) 10 Birddogs 2. Workout Prep 2 sets: (each) 10 Double Unders 2 Burpee Deadlifts (build in weight) Workout Steal the Moon (Time)…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30 seconds Jump Rope 5 Up Downs 5 Suitcase Dumbbell Deadlifts (each) 10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets: 10 Banded Pass Throughs 10 Cossack Squats -into- 8:00 AMRAP 10 V-Ups 10 Kip Swings 5 Ring Rows 3 Muscle Snatch (empty bar) 3 Overhead Squats (empty bar) 2 Pause Squat Snatch (empty bar)…

Announcements 2024 Holiday Party Friday 12/6 @6pm till Anthony dances jellyfish Pot luck (CFJJ-Pizza) BYOB (CFJJ-Beer & Wine etc) Karaoke White Elephant We have a small box for Lucy, if you want to send her something for Christmas, bring it by Friday. (Tom) OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15,…

Announcements 2024 Holiday Party Friday 12/6 @6pm till Anthony dances jellyfish Pot luck (CFJJ-Pizza) BYOB (CFJJ-Beer & Wine etc) Karaoke White Elephant We have a small box for Lucy, if you want to send her something for Christmas, bring it by Friday. (Tom) OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15,…

Announcements 2024 Holiday Party Friday 12/6 @6pm till Anthony dances jellyfish Pot luck (CFJJ-Pizza) BYOB (CFJJ-Beer & Wine etc) Karaoke White Elephant We have a small box for Lucy, if you want to send her something for Christmas, bring it by Friday. (Tom) OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 50m Jog 3 Inch Worms 10-second Handstand Hold 10 Banded Pass-throughs 2. Workout Prep 2 sets: 50m Run (build in pace) 1 Wall Walk Strength/Accessory Mayhem Mini-Pump – Leg Day (Checkmark) 3 Rounds 10 Barbell Romanian Deadlift…