Friday, 5/25/12

Our Memorial Day schedule is… that Sammy is away on vacay and so you won’t see much of her this weekend (no Gymnastics on Saturday, and the Intro to Oly classes will be taught by Jim and Erin).  Every year on the weekend of Memorial Day we do a very special workout.  Be sure to plan your weekend around this if you are in town.  Additionally though, we will have a regular schedule on Sunday, but a limited schedule on Monday, see below:


Tim will coach a noon, 430pm and 630pm WOD (in keeping with our general programming) – he will also coach CROGA at 530pm.

Jim will coach Intro to Oly capped at 6 people per class from 1-230pm, 230-4pm, and 430-6pm.


HYBRID OLY 9-11am (Erin), 330-530p (Jim), ADVANCED 530-730pm (Jim)

SAVE SUMMER CAMP – sign up today!  We need 40 signups by the end of June to be able to go – if you want to go and you haven’t signed up yet – you’re a REALLY big part of making this event happen – They’ve just changed the payment plan and you are STILL eligible for early payment discounts!  GO HERE NOW!

Joe PRs his clean by 20lbs. Yup, it seems like the Hybrid program is working pretty well :) If you didn’t receive an email about your status as an Olympic Lifter at CFCC, you can view this document to see how many classes on Intro you owe to be eligible for the Hybrid program.



PROM is June 23rd.  You can now sign up to attend PROM under SEMINARS in Mindbody – just be SAVE THE DATE… and start shopping for some swag!

And just in case you missed it – is CrossFit for you? – if you have a question about something training-related or anything else you think I might be able to answer – feel free to send them my way at – and THANKS!


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Foam Roll Hips, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Wall Quad Stretch, 1 minute each side.
ACTIVATION: 5 Rounds of 10 seconds on/10 seconds off Russian Kettlebell Swings (pick your load depending on feel)
STRENGTH: Deadlift (Conventional), up to peak of 2.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups

2 Responses to “Friday, 5/25/12”
  1. Amanda says:

    Are you doing Murph on Monday?

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