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Workout of the Day: Thursday, 5.15.14

Please take a look at our adjusted weekend schedule on Mindbody – this weekend and next are big Regionals weekends for the Team (errrrr your Coaches) and so we’re doing our very best to make sure you all are able to train but that we are still able to represent you well.  The next two […]

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Workout of the Day: Sunday, 5.4.14

Sunday Benchmark Wallball science at it’s finest. Movement Prep:  Track Warmup Skill: Box Jump and WallBalls, work on accuracy and consistency. Conditioning: “Kelly” 5 rounds for time 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

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Workout of the Day: Wednesday, 4.30.14

Bench Press and Benchmark Wednesday Make sure you communicate with your spotter before you take the weight Wednesday SMR: Lax ball Pecs, 10 raises/side, Lax ball Shoulders, 1 min/side Movement Prep: Band Pull Apart Series, 10 reps/position Accessory: Banded upper body walks 10 steps/side x 2 Strength: Bench Press 3×5 – Use 85% of 5RM […]

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Workout of the Day: Sunday, 4.20.14

Sunday is all about the Benchmarks. Ring dips can be tough, but kipping is a good way to keep moving through your reps! SMR: Lax Ball pecs 10 passes/side – Lax ball Traps in glute bridge, 10 passes/side – Pec minor Release, 1 min/side Movement Prep: Track warmup Activation: Barbell Warmup, Review Ring Dip Benchmark: […]

Mark your calendars - it's about to get CRAZY(er)!

CFCC’S SPRING TOTAL!

  WHEN: Friday, May 9th (evening) & Sunday, May 11th (morning). Heat times will be posted soon on Mindbody.  CFCC’s Spring 2014 Total will look just a little bit different than what we’ve seen in the past. Instead of testing our 1 rep max deadlift, back squat, and strict press, we’re going to look for new […]

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Workout of the Day: Wednesday, 10.23.13

Reminders: Fall Ball is THIS Friday, October 25th – bring a food or drink-type thing and come in costume for a WOD prior to the potluck! The Competitor’s Meeting is this Saturday, October 26th, 8-10am. This is the LAST day to be measured for the BCCC. The times are as follows: Wednesday 10/23 7-9am (Meg), Wednesday 5-7:30pm (Greg). Below, […]