Workout of the Day, 2/17/13

INTRO TO OLY, with Sammy, at 9am, with Erin, at 12pm (one spot open!) HYBRID/ADVANCED OLY, with Sammy, 10-12pm, with Erin, 2-4pm. STRONGMAN, with Timbo Slice, at 11am. CROGA, with Tim, at 12pm. BENCHMARK WOD, with Tim, at 1pm. Dexter (below) is competing at Junior National’s today for Liberty Barbell Club.  Watch the live-feed here […]

Sunday 9/16/12 ‘Girls’

Sunday, 9/16/12

ADVANCED OLY with Jim, 9-11am. “THE GIRLS” with Tim, 1pm. STRONGMAN with Tim, 10am. CROGA with Tim, 11am. ONE HOUR OLY, with Jim, 12-1pm. SQUATTING ONLY, with Jim, 1-2pm. HYBRID OLY (peak day), with Jim, 2-4pm. From 11-1230pm on SUNDAY (today) is the LAST day you can get measured before the BCCC starts THIS Monday! […]

Sunday, 6/10/12

SESSIONS TOMORROW, 9am and 11am with TIM. CROGA at 10am with TIM. ADVANCED CLASS with JIM, 12-2pm, 2-4pm. SELF-MYOFASCIAL RELEASE/MOBILITY/DYNAMIC WARM-UP: Coach’s Choice, 15 minutes. ACTIVATION: Box Jump: Work up to peak of 2. 5 minutes. METABOLIC CONDITIONING:“CINDY” AMRAP in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats

Saturday, 11/12/11

Wanna wish Stephen Downs and Kelly Quinley a VERY Happy Wedding? Come to the 9am workout and train with Stephen on the day of his WEDDING! :) Congrats, you two! We love you! Stephen’s Wedding Workout (9am Class open to all members of CFCC!) METABOLIC CONDITIONING: With a partner. 10, 9, 8, 7, 6, 5, […]

Tuesday, 9/6/11

Below is one of my FAVORITE photos that Ramsey took of the CrossFit Total this past Saturday. Did you miss it? You can now sign up for the alternate date on Sunday, September 18th. SELF MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.  Lax Ball to Upper Traps (while glute bridging to manage […]

Saturday, 8/6/11

There are NO regular CrossFit classes today but there is RUNNING at 930am-11am!  (Gymnastics has been moved to Sunday.) If you aren’t new, please don’t attend the ON RAMP – that’s just not fair to the new people (and I’m definitely enforcing this from vacation… even though it’s “Cindy” do NOT attend the On-Ramp unless […]

Tuesday, 6/21/11

5 Barbell Rules, from CrossFit Lisbeth. SAVE THE DATE(S)! CFCC’s next Happy Hour is Thursday, June 30th, at 730pm at the Up Bar at Marathon on 10th and Walnut. The Last Nutrition Seminar for a whole month is at 11am this Saturday. Sign up on the calendar to attend. If you attended a Nutrition Seminar […]

Wednesday, 5/25/11

Activation: Broad Jump, up to a peak of 1, 3 attempts… just like the Olympics! Then, 6 Rounds for time: Broad Jump, 75% of your peak distance, 3 reps (chalk your own line to start from and end on – rest if you cannot complete the jump) Box Jump (30/24), 3 reps Deadlift (75% of […]

Tuesday, 5/24/11

For anyone who’d like some there’s muscle-up skill work to be had at the 730pm Gymnastics Session! Workout of the Day: Self Myofascial Release: Massage trigger points in forearms. You’ve got ’em.  You’ll find ’em.  (a special edition of the Mobility WOD series with Dr. Kelly Starrett involving getting more mobile while sitting in airplanes.  […]