Thursday, 1/31/13

ROWING, with Ave, at 8am and 530pm. INTRO to OLY, with Sammy, at 12pm. HYBRID/ADVANCED OLY with Jim at 530-730pm and 730-930pm. RUNNING, with Ave, at 630pm. FOUNDATIONS, with Tim, at 730pm. Want some grassfed beef?  Check out the cowshare opportunities at a our CFCC EATS Facebook page and/or the signs in the bathrooms and […]


Wednesday, 1/30/13

GYMNASTICS with Sammy, at 8am, and 730pm. – The morning is FULL! Whoa! INTRO TO OLY, with Sammy, 12pm, 430pm, 530pm, 630pm. CROGA, with Tim, 530pm. SHOULDER LOVE, with Erin, 530pm. STRONGMAN, with Tim, 630pm. SQUATTING ONLY, with Tim, 730pm. More then 140 people completed the Workout of the Day on Tuesday (WHAT?!) and one […]

This stretch.  You need to be able to do it like this.  Like, for real.  A lot of other things don't work if you can't.  Note all the things that might not work by looking at Josh's costume :)

Sunday, 11/4/12

ADVANCED OLY with Jim, 9-11am. STRONGMAN, with Tim, 10-11am. CROGA with Tim, 11-12pm. CROSSFIT NAMED WORKOUTS (“GIRLS”) with Tim, 12-1pm. ONE HOUR OLY with Jim, 12-1pm. SQUATTING ONLY with Jim, 1-2pm. HYBRID OLY, with Jim, 2-4pm. What is rx’d?  It’s like ACTUALLY rx’d – Read more here in light of the benchmark given today. “GIRLS” […]

Sunday 10/14/12 ‘Girls’

Sunday 10/7/12 Girls’ WOD


Sunday, 9/9/12

ADVANCED OLY with Jim, 9-11am. THE “GIRLS”, with Tim, 9-10am. STRONGMAN, with Tim, 10-11am – no stones yet, but it’ll be fun! CROGA, with Tim, 11-12pm. ONE HOUR OLY, with Jim, 12-1pm. SQUATTING ONLY SESSION, with Jim, 1-2pm. HYBRID OLY SESSION, with Jim, 2-4pm. More reading materials for those of you who attended the seminar […]

Friday, 8/17/12

A little weekend reading: 1. WHY DO IT RIGHT WHEN I CAN DO IT WRONG? – why Range of Motion matters… and why we love sexy metcons too but you should probably do them well – it’s SEXIER! 2. CROSSFIT, it’s not for everyone. - seriously, not joking. 3. Eggs, Cigarettes – you saw the study, […]

Thursday, 8/16/12

HYBRID OLY with Sammy, 7-9am and 530-730pm. ADVANCED OLY with Jim, from 9-11am and 730-930pm. CROGA with Tim at 1pm and 6pm. “Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.” -Wayne Gretzky (Don’t wait to be better to get here – just GET IN […]

Sunday, 8/12/12

CROGA at 10am, with Tim. WORKOUT OF THE DAY at 11am, with Tim. INTRO to OLY with Jim, 12-130pm. ADVANCED OLY with Jim, 2-4pm. SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes. MOBILITY: Coaches’ Choice, 5 minutes. DYNAMIC WARM-UP: Agility Ladder Fun, 5-10 minutes. METABOLIC CONDITIONING: “Nicole” Complete as many rounds in 20 minutes as you […]

Tuesday, 6/26/12

CONDITIONING with Tim at 630-7am (tires at the park!!!) INTRO to OLY with Jim from 1130am-1pm HYBRID OLY with Jim from 7-9am and 530-730pm ADVANCED OLY with Jim from 9-11am and 730-930pm CROGA with Tim at 6pm Rest vs. Recovery – from the folks at Whole9 which reminds me of the saying, “Your training is […]