Workout of the Day: Saturday, 7.27.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes on each side. Single Leg Squat Hold, 1 minute on each side. Wall Facing Overhead Squat Holds for perfect form (Squat Therapy).  Perform 6 sets of 10 second holds for perfect form. STRENGTH: Overhead Squat, up to a peak of 3. […]


Competitor’s Meeting: Notes.

Competitions aren’t only really fun and a good example of the highest level of CF – anyone who has been to Regionals can tell you that it’s one of the most motivating things you can do for yourself as a CrossFitter. Watching what people are actually capable of when they are working to win is […]

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Workout of the Day: Saturday, 6.22.13

Below, Meg and the Stone. I love Strongman Fridays! All classes today are cancelled for the Liberty Barbell Classic (running from 9-4pm) but that doesn’t mean you can’t get your fitness on.  If you’re at home, try this one on for size!  Also, if you are signed for tomorrow: bring your jumprope, water, and running […]


Workout of the Day: Monday, 6.10.13

Tonight’s BCCC Q&A is at 630pm in the Coaches Lounge and is on: “Gut Health, Digestion, and Poop (yup)”  - if you’re part of the BCCC you belong here!  Come out and chat! Below, Paul Buono, during the middle of “Jackie”. If you haven’t seen it yet, here’s the basic template for the next 4-week […]


Workout of the Day: Sunday, 6.2.13

WORKOUT OF THE DAY, with Cassie and Record, at 9am. HYBRID/ADVANCED OLY, with Jim, 9-11am and 2-4pm. CROGA, with Tim, at 10am. SQUATTING ONLY, with Cassie and Record, at 11am. STRONGMAN, with Tim, at 11am. INTRO to OLY, with Jim, at 12pm and 1pm. Coach Record is REALLY busy getting ready for Regionals (see below) […]


Workout of the Day, 4.10.13

INTRO to OLY with Jim, 12pm, 4pm, 5pm, and 6pm. The CrossFit Total at CFCC is next slated for Friday, May 10th, and Saturday, May 11th. We are holding the Total over the course of two days to allow for as many of you as possible to sign up to perform.  For those of you […]


Workout of the Day, 4.4.13

Rachel, watches the clock mid-Fran on Monday. Good thing we found out how you guys feel about “Fran”… cause she’s basically back again TOMORROW, and WITH Chest-to-Bar Pull-ups. Everything you need to know about the standards for 13.5 – the FINAL workout of the Open!   WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll and […]


Thursday, 10/18/12

ONE HOUR OLY with Sammy, at 12pm. ROWING with Ave, 7am. RUNNING with Ave, 530pm. CROGA, with Tim, at 530pm (in the gymnastics space). GYMNASTICS with Sammy, at 730pm. HYBRID/ADVANCED OLY with Jim, 530-730pm. ADVANCED OLY with Jim, 730-930pm. Below, see Meredith, mid-metcon during one our Advanced Class sessions.  If you are interested in Advanced Class […]

Coach Jim watches Reuben in the catch for the Snatch.  If you want to get better at pulling the bar into this position, you can bet that you're going to need to think about what your shoulder blades are doing in the bench.  Remember: in life, and in CrossFit there's no such thing as isolation!

Tuesday, 10/16/12

ROWING, with Ave, at 7am. ONE HOUR OLY, with Sammy, 12pm. CROGA, with Tim, 630pm. RUNNING, with Ave, at 530pm. SQUATTING ONLY, with Sammy, 630pm. HYBRID/ADVANCED OLY with Jim, 530-730pm. GYMNASTICS with Sammy at 730pm. (Butterfly Kipping and Ring Dips!) ADVANCED OLY with Jim, 730-930pm.  Want to come see some awesome CFCC athletes compete in an Olympic Lifting […]

Sunday, 9/23/12

All classes are cancelled for the hookgrip Classic! Come by the gym anytime from 10am til 4pm to see some very serious Olympic Lifting going on – come support your fellow CFCCers! The list of athlete session times and lifting order (subject to change!) is here: SESSION 1: Weigh-ins from 8 to 9AM, Lifting begins […]