Thursday, 5/3/12

CROGA AND the 730pm class are cancelled for Thursday (today). GYMNASTICS with Sammy at 730pm is still on! CONDITIONING at 715-8am. ELEMENTS with ERIN at 7a, and with Tim at 530pm, and 7pm. GYMNASTICS at 730pm. CONDITIONING: SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Glutes/TFL, 1 minute each side. MOBILITY: Coach’s Choice, […]

Wednesday, 4/25/12

CROGA at 12pm and 630pm. CROSSFIT ENDURANCE (ROWING) with Liz at 530pm FOUNDATIONS with Liz at 630pm (first ever!) FOUNDATIONS: SELF-MYOFASCIAL RELEASE: Tell the Coach what’s sore and get some ideas on what implements might make sense for movement prep, 10 minutes. MOBILITY: Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each […]

Monday, 4/16/12

GREAT pictures from Nat Arem from CFCC’s participation in the CrossFit South Philly Rumble.  INCREDIBLE stuff from all of you!  Thinking you want to be there next year?  Thinking you want to win next year?  It all starts today!  In case you missed it, this is the plan for the next three weeks! CROGA at 12-1245pm […]

Wednesday, 2/8/12

Congrats to Morgan Voz and Jordan Klein for getting your FIRST DEADHANG PULL-UPS! Specialized Classes: CrossFit Endurance (Rowing) with Liz at 530pm, Mobility with Tim after the noon for a half hour, and at 730pm, Intro to Olympic Lifting with Erin from 6-730pm. Sign up for the Games Team.  Do it.  Before I personally call […]

Monday, 2/6/12

By the end of this week we’ll be trying to have everyone on board with the new MINDBODY scheduling system – if you’re unaware of the changes, please check out this post. To get started with signing up for classes, just go here. This is all a big part of making CFCC as safe, and […]

Friday, 8/19/11

It’s almost that time of year… Ray Lewis, regardless of your football loyalties, was a man who possessed an undeniable commitment to performing at his best. The man began training using a deck of cards for randomization at the ripe age of 9. [youtube=http://www.youtube.com/watch?v=pCGeq6s9T8Y&feature=player_embedded#at=309] Now that I’ve got you all riled up – who wants […]