airsquatelements

Workout of the Day: Sunday, 7.14.13

BRING A FRIEND to the GYM today! We’re holding a session at 10am in Washington Square Park that will begin at the gym - the workout of the day will be: 4 Rounds for time of: 400m Run/50 Air Squats. If you’re feeling a little intimidated, just remember that the air squat is a foundational movement […]

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Workout of the Day: Thursday, 7.11.13

Fair warning… the CrossFit Total is coming… on November 1st and 2nd, 2013! For those of you who are new to the gym – this is a FREE event opened to all members of the gym where you max your Back Squat, your Deadlift, and your Military Press ALL in one day.  It’s a lot […]

Workout of the Day: Wednesday, 7.10.13

If you’re looking ahead and see that I (Erin) am not on the schedule from now until the weekend very much – I apologize in advance – I’m moving this weekend and needed to clear some time out to pack!  I promise I’ll be back on the schedule (especially for Oly classes!) by next week! […]

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The Take-Home Pull-up Strength Program: or how to get your first pull-up!

The Pull-up: it’s a simple movement, an essential tool for upper back, trunk, and grip strength, and a crucial building block for all gymnastics movements. If YOU want to get your first pull-up, get better at pull-ups in general, or simply use this cycle to the fullest extent you can – peruse this post! If […]

Workout of the Day: Monday, 7.8.13

The next 4 weeks of programming at CFCC are posted! From last week, Robert gets his muscle-up! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball and Foam Roll as needed, 5 minutes. Wall Quad Stretch, 1 minute per side. SKILL WORK: Muscle-up Technique Review STRENGTH: Back Squat, up to a peak of 5. CONDITIONING: “Death […]

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Workout of the Day: Friday, 7.5.13

Meg and her Keg. It’s #STRONGMANFRIDAY :) WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Pecs and Upper Traps on the Floor, 3 minutes per side. 30 feet of each: Inchworm, Spiderman plus Overhead Reach Each Side, Over the Fence Under the Fence, High Knees, Butt Kicks, PVC Overhead Duck Walks. SKILL WORK: Axle to […]

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Workout of the Day: Tuesday, 6.25.13

This is it, friends – the end is near! MEASUREMENT TIMES for the BCCC are as follows: Wednesday: 7-9am Meg 1-1:30 Meg 5-7 Greg Thursday 6:30-9:30am Erin 11:30 – 1:30 Greg 4:30-7:30 Erin Friday 7-9am Meg 1-2pm Meg 3:30 - 6 Meg PROM is (still) this Saturday and we’ve got some great news.  Jason Matthew Salon (owned by none other than CFCCer Joyce […]

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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 […]

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Workout of the Day: Thursday, 6.6.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Calves and Quads, 5 minutes. Gastroc/Soleus Stretch, 1 minute per side. Then complete: 3 rounds of: 4 Single Leg Glute Bridges, 4 Pause Jump Squats, 4 Samson Stretch Lunges. POWER: Clean, up to a peak of 1. CONDITIONING: Every minute on the minute for 8 minutes: Clean, […]

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Workout of the Day: Friday, 5.24.13

HYBRID/ADVANCED OLY with Jim, 7-9am and 530-730pm. ROWING, with Grog, at 530pm. Below, a panel of shots with AJ mid-clean.  Let me say “thanks” in advance for allowing me to pick on you a bit, AJ!  I promise it’s important! Olympic Lifting Coaches across the board often debate about the position of the elbows RIGHT […]