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Workout of the Day: Sunday, 10.6.13

All classes today are cancelled for the second day of the hookgrip Classic – come out and watch! Today’s lifters range from University athletes to American Record Holders. We SWEAR their olympic lifting prowess is contagious! The tee below is made by Danny and available for $20 even if you aren’t at the hookgrip Classic. […]

KhanhJumpRope

Thursday, 12/20/12

ROWING, with Ave, 7am. ONE HOUR OLY, with Sammy, 12pm. CROGA, with Tim, 530pm. HYBRID/ADVANCED, with Jim, 530-730pm. ADVANCED OLY, with Jim, 730-930pm. GYMNASTICS, with Sammy 730pm. This sport is not about who can work faster for 5 minutes. It’s about who can work relatively fast and efficiently for 5 minutes, then do it over […]

Monday, 3/5/12

Specialized Classes: Mobility with Tim, at 730pm – Olympic Lifting with Jim from 6-8pm. Elements: 9am with Chris, 7pm with Liz SELF-MYOFASCIAL RELEASE: Foam Roll as needed til 5 past. MOBILITY: Wall Quad Stretch, 1 minute on each side. Band Assisted Pec Stretch, 1 minute each side. Band Overhead, and into Snatch Width, 1 minute […]

Thursday, 3/1/12

Specialized Classes: CrossFit Open, 7am and 7pm (Sign up on the old Google Calendar). Elements: 9am, 6pm and 7pm. Sammy and Jim are off to Nationals in Columbus, Ohio this weekend – wish them lots of luck if you see them – and make sure you’re nice to them… they’re both making weight soon and […]

CFCC BCCC Winners!

This past challenge was another game changer – this time, for over 30 participants who, over the course of just 30 days, dramatically changed their health, body composition, and subsequently, their performance! I could not be happier with the results of the last challenge – everyone learned a lot and put in a ton of […]

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Thursday, 10/6/11

Look what’s in! SELF MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute each side.  Lax Ball to Adductors, 1 minute each side. MOBILITY: Adductor Mobs, 1 minute each side. DYNAMIC WARM-UP: 3 minutes of Double Under Practice. ACTIVATION: Russian Kettlebell Swing, no more than 3 reps at a time for perfect form (overall precision and […]

Sunday, 7/10/11

PARTNER WOD at 12pm!  Drink a coconut water and come join us!  The workout will be a surprise.

Wednesday, 7/6/11

Strength Class is at 5pm and will include pressing upstairs!  Where the classes collide we’ll split the racks.  You get 2. We get 2 – as long as the strength class brings up the white rack from downstairs – you’re strong! You can do it! ;) CrossFit Endurance is at 530pm with Liz.  Want to […]

New Things: Flexibility, Getting Strong in a Dungeon, and Olympic Lifting Camp

THIS SUNDAY, there will be a 10am YOGA (CROGA??? = CrossFit Yoga???) Session. Sign up on the calendar to attend. STRENGTH CLASSES OFFICIALLY BEGIN NEXT MONDAY!   Here’s what you need to know: SERIOUSLY, Strength. Who: For those that want to get stronger. What: Powerlifting with Pepito When: Beginning June 27, 2011. Mondays and Wednesdays […]