Thursday, 3/22/12

GAMES WOD: 12pm today. Please come on time if you need extra time to warm-up. We’ll be sharing space with the noon class and may run over 1pm in order to run heats. SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. MOBILITY: Spiderman Stretch off the Box, 1 minute each side. Wall Quad Stretch, 1 minute each […]

Monday, 3/12/12

IT’S PEAK WEEK! If you get a PR this week – LET YOUR COACH KNOW so we can mark it on the board! ELEMENTS: None – we have the next few weeks off due to the move! SPECIALIZED SESSIONS: Mobility with Tim at 730pm. GAMES: None! Mobilize thyself so WHATEVER comes at us on Wednesday […]

Saturday, 3/10/12

Specialty Classes: CROSSFIT ENDURANCE at 10am, YOGA at 11am, GYMNASTICS at 1pm. Elements: With Liz, 11am. With Tim, 10am. CrossFit Games Open: 12pm. GYMNASTICS SKILLS DOMINANT SESSION: Kipping Toes to Bar, Knees to Elbows. CROSSFIT ENDURANCE: With your partner, row 8k in 2k intervals. Every 400m, row 100m with high intensity View the full workout […]

Friday, 3/9/12

Specialty Classes: Advanced Olympic Lifting 3-5pm, 5-7pm – wondering what it takes to attend this class? Elements: 7a with Cassie, 9am with Chris. SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Glutes and Hamstring Tie-in, 5 minutes. MOBILITY: Coaches Choice, 5 minutes. DYNAMIC WARM-UP: 3 rounds of: 10 Plate Loaded Good Mornings (Sumo Stance, Slight bend […]

Thursday, 3/8/12

Specialized Classes: None. Elements: 9am with Sammy, 6pm with Erin, 7pm with Tim. CF Games Open: 7am and 7pm, sign up on the old Google Calendar! Check out Workout 12.3 of the CrossFit Games Open. Just in case you missed it… the results of the CFCC BCCC – the next one is in April! In […]

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 […]

Thursday, 2/23/12

Tomorrow, if you are part of CFCC’s CrossFit Games Open Team (CFCCCGOT) – you will be able to complete the workout tomorrow at 7am, or 7pm. WE WILL STILL BE HOLDING REGULAR SESSIONS DURING THIS TIME.  Expect to help out with judging – and to sign off on a commitment to judge with absolute integrity. […]

Saturday, 2/18/12

There are only 4 more days to register to join CFCC’s CrossFit Games Open team! WHAT ARE YOU WAITING FOR??? [youtube=http://www.youtube.com/watch?v=e6_QKsrynuw]   SPECIALIZED CLASSES: 9am and 2pm regular CrossFit programming (Helen!), 10am CrossFit Endurance Class with Liz (rowing), 11am Yoga (with Tim!), 12pm ADVANCED CLASS (aaaand really everyone who wants to go) MEETS to go […]

Introducing… Advanced classes at CFCC.

We will be beginning a run of this in November, beginning only with weekend sessions in this month.  We will be alternating the time and the days so that people who can’t come on Sunday can sometimes come on Saturdays.  Requirements thus far are below: a. 3 months of membership at CFCC b. Snatch, clean […]

Friday, 9/16/11

This is your last chance to buy a ticket to the Paleo Seminar that will be taking place this Saturday at CFCC from 9a-4pish. Again, this Seminar is by FAR the best way you can get a step up on to the next round of the Nutrition Challenge set to begin in October.  One lucky […]