Workout of the Day, 4.14.13

If you’ve ever been to CROGA, you know… breathing is VERY important.  You can try this simple stretch/breathing drill to know more about how you should feel in the set-up for the deadlift (breathe in to your belly so that you feel your belly expand on to your thighs) and in general, for pretty much […]


Workout of the Day, 3/31/13

INTRO to OLY, with Jim, at 9am and 12pm. HYBRID/ADVANCED OLY, with Jim, 10-12pm and 2-4pm. STRONGMAN, with Tim, at 11am. CROGA, with Tim, at 12pm. BENCHMARK WOD, with Tim, at 1pm.   THE BENCHMARK WORKOUT OF THE DAY: MOVEMENT PREP: Coach’s Choice, 10 minutes. CONDITIONING: “G.I. Jane” with a 10 minute cap. 100 Burpee […]


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 […]