12514051_10153849254800762_497928176897343945_o (1)

Workout of the Day: Friday, 2.5.16.

WORKOUT OF THE DAY: MOVEMENT PREP:¬†Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 60ft jog, 30ft high knees, 30ft lateral lunge, 30ft crab walk, 30ft bear crawl, 30ft duck walk STRENGTH: A. Hang Clean – 10 minutes to build to a heavy single *clock starts when weight goes on the bar* B. DB […]

DSC_1313

Workout of the Day, 3.25.13

ROWING, with Greg, at 630pm. FOUNDATIONS, with Greg, at 730pm. HYBRID/ADVANCED OLY, with Jim, at 330-530pm, 530-730pm, and 730-930pm. Cassie gets the lockout for WOD 13.3! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Quads and Hip Flexors, 5 minutes. Wall Quad Stretch, 1 minute each side. Choose a 30ft. distance and complete: Knee Pulls […]

DSC_1189

Workout of the Day, 3.24.13

INTRO to OLY with Jim, at 9am and 12pm. HYBRID/ADVANCED OLY, with Jim, at 10-12pm, and 2-4pm. STRONGMAN, with Tim, at 11am. SQUATTING ONLY, with Cassie and Record, at 11am. CROGA, with Tim, at 12pm. THE BENCHMARK, with Cassie and Record, at 1pm. Below, Jens and Jan, gutting it through the double unders of Workout […]

DSC_1145

Workout of the Day, 3.22.13

Gymnastics, with Erin, at 430pm and 530pm. Hybrid/Advanced Oly with Jim, 7-9am, and 530-730pm. Foundations will soon be held at 730pm on Friday nights (starting NEXT week) right after Rowing which will also be at 630pm. Behold: this moment from yesterday.   Below: newly minted member, Marc mid jump-roping practice yesterday. So many of our […]

rings

Workout of the Day, 3.21.13

Some CFCC ladies just prior to the announcement of 13.3. WORKOUT OF THE DAY: Rules that you must be familiar with especially if you are on our Games Team! Some advice for competitive athletes: First off, let me say that even if you can’t do muscle-ups, you can still attempt to do your best on […]