Workout of the Day, 3.19.13

GYMNASTICS, with Erin, at 6am, 430pm and 630pm. We are working on rolling pistols (see here for more details!) and the false grip muscle-up. FOUNDATIONS, with Greg, at 530pm. ROWING, with Greg, at 630pm. Programming coming soon! HYBRID/ADVANCED OLY, with Jim, at 530-730pm and 730-930pm. Below: Brian G. setting himself up for an overhead squat […]

Monday, 3.4.13

John PRs his front squat mid-Squatting Class. WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 5 minutes. Spiderman Step, 5 steps per side. 5 Duck Walk Steps Forward, and Backward. Squat to Stand, 5 reps. Glute Bridges, 10 reps. STRENGTH: Always the same, Peak of 1 Front Squat, and then, every minute on the […]

Advanced Class at CFCC is changing.

CFCC is performing a kind of experiment to see what happens when we do “Advanced Class” a little differently. We’d like for this year of Advanced Class to be “commitment-based” and not strictly “performance-based”. We are looking for a small core of individuals who are focused on the task of being a competitive force at […]

Sunday, 5/6/12

9am, Gymnastics 10am, Session 11am, CROGA 12pm, Session 1pm, Gymnastics 2pm, ADVANCED CLASS Battle for the Top Spot at Mid-Atlantic Regionals. ————————————- GYMNASTICS: SELF-MYOFASCIAL RELEASE: foam roll upper back, 3 minutes; lax ball shoulders, 3 minutes DYNAMIC WARM-UP: 3 rounds: 10 second inverted grip hang, 10 second handstand, 10 arm circles front and back), 10 […]

Tuesday, 4/24/12

CROGA at 630-715am and CONDITIONING at 715-8am. ELEMENTS with ERIN at 7a, 530pm, and 7pm. ADVANCED CLASS at 6pm. GYMNASTICS at 730pm. Watch the below.  Come in today and be confident.   If you love Olympic Weightlifting or if I’ve ever told you that you would be REALLY REALLY good at it, and you want […]

Tuesday, 4/17/12

Give us your opinion, please? The Nutrition Seminar is THIS Wednesday at 6-730pm.  Sign up here to attend, and please note that there will be no 530pm, 630pm, 730pm sessions on this day!  If you can’t make it – you will still be able to participate in the challenge but you’ll be getting off to […]

New classes on the Schedule!

Hello, friends! We’ve added a number of classes to our schedule for the month of April and until June and I just thought you MIGHT want to know about them via something other than our online schedule.  This schedule is in effect as of tomorrow morning (Thursday)! Please note that the only regular classes that […]

Saturday, 1/14/12

How one family plans to feed themselves for a week away from home. Getting rid of a rest day. – from the very smart and very strong man behind CrossFit Football. 9am (Liz) and 2pm (Sammy) CrossFit Session: SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past. MOBILITY: Wall Quad Stretch, 1 minute […]

Sunday, 1/8/12

Please make sure you are signed up for Intro to Oly if you are coming tomorrow – there is a cap of 8 people on the class! And if you signed up – be sure to come or else you’re holding a spot someone else might want! GYMNASTINESS returns at 9am tomorrow! -Mobility: band overhead […]

Tuesday, 12/27/11

Gymnastics Classes will return in the New Year!  Speaking of Gymnastics… [youtube=!] SELF-MYOFASCIAL RELEASE: Foam Roll Lats and Upper Back, 5 minutes. MOBILITY: Varied Grip Hangs, 2 minutes. POSTURE and STABILITY: 2 minutes practicing hand balancing, kicking up against the wall, or simply doing one-armed handstands. DYNAMIC WARM-UP: Review the Kettlebell Snatch. STRENGTH: Pull-up (Pronated […]