Well Hello there!

Your neighbourhood friendly coach Jena here!

It is with great honour that I embark on my reign of terror   month of programming for all you amazing athletes of CFP!

First and foremost I remind you that I’m much nicer than my Resting Gym Face and I PROMISE to never give you more than you can handle.

Don’t be scared! We’re going to have SOOOOOO MUCH FUN Together!

If there’s one thing CFP athletes know how to do, it’s show up en masse to long weekend WODS.

So let’s put the labour into Labour Day and enjoy one of my favourites.

“Lumberjack 20”

20 Deadlifts (275/185)
Run 400m
20 KB swings (2pood/1.5pood)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24″/20″
Run 400m
20 DB Squat Cleans (45/35lbs each)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

♥ J