Workout of the Day: Tuesday, 10.22.13

Hey, friends – So I’m officially apologizing for the late post, but I have been a little overwhelmed by memories because of an announcement I am making to you all today.  Coach Cassie and Coach Rachel are taking a break from coaching at CFCC.  Now, before you fling your laptops across the room or sob […]

Workout of the Day, 3.3.13

INTRO to OLY, with Erin, at 830am and 930am. STRONGMAN, with Tim at 11am. CROGA with Tim, at 12pm. BENCHMARK, with Tim at 1pm. Interested in learning about Olympic Lifting from a pro? John Broz, a Coach who has qualified Olympic Lifting athletes for competitions all over the world, is coming to Liberty Barbell Club! […]

Wednesday, 3/7/12

Specialized Classes: Mobility with Tim after the noon session and at 730pm, CrossFit Endurance at 530pm, and Intro to Olympic Lifting from 6-730pm. Elements: 7a with Cassie, 9a with Chris, 6p with Erin, 7p with Liz. CF Games Open: WOD 12.3 is announced at 8pm! We will be waiting for it and then attempting to […]

Monday, 1/30/12

Specialty Classes: Advanced Oly Lifting from 6-8pm, Mobility at 730pm. Stewed Collard Greens with Chorizo – eat your greens!  They make everything better! Paleo Fried Calamari??? YES! Top 6 Anti-Inflammatory Foods form Mark’s Daily Apple. Why it’s so hard to lose weight and keep it off… a podcast from Chris Kresser. SELF-MYOFASCIAL RELEASE: Foam Roll […]

A really awesome opportunity to take all the goodness of CFCC and bring it to some kids who really need it – Cassie is the head of this op, shoot her an email if you any other questions. Otherwise, we’re very happy to be hosting a donation bin at CFCC starting next Monday! Read below […]


Here’s how the next 4 weeks of Programming at CFCC will go!  If you have questions about how to best use this Programming for your own goals, please email us! MONDAY: Clean, always doubles and working up to a peak of 1. Olympic Lifting has taught me a lot… but one of the things it’s […]

Thursday, 8/4/11

Olympic Lifting at the noon session will include the following: Snatch (Power) and the Front Squat. GYMNASTICS at 730pm with Sammy tonight: Skills: Kipping & handstand pushup kipping Metcon: AMRAP 15min: 5 kipping pullups 5 kipping handstand pushups or headstand shoot-ups 15 air squats Find out more about Cassie’s Birthday here! Advice from Everyday Paleo:Stay […]