Workout of the Day, 4/20

Workout of the Day: Sunday, 4.20.14

Sunday is all about the Benchmarks. Ring dips can be tough, but kipping is a good way to keep moving through your reps! SMR: Lax Ball pecs 10 passes/side – Lax ball Traps in glute bridge, 10 passes/side – Pec minor Release, 1 min/side Movement Prep: Track warmup Activation: Barbell Warmup, Review Ring Dip Benchmark: […]

Workout of the Day: Wednesday, 11.6.13

STACHE SHOWDOWN SIGN-UP! Below, Kit sets up for a Deadlift. For the power clean, this is often where your hip position will be but ask a Coach to make sure your set-up is the best set-up for you! WORKOUT OF THE DAY: MOVEMENT PREP: The Record and Chris Warm-up. :) SKILL WORK: Power Clean and […]

Workout of the Day, 2.26.13

ROWING, with Ave, at 8am. FOUNDATIONS, with Sammy, at 730pm. INTRO to OLY with Jim, at 12pm. HYBRID/ADVANCED OLY, with Sammy, at 330-530pm, with Jim, 530-730pm and 730-930pm. Below, Leila and her mother pull the tire sled at the Bring a Friend session this past weekend! WORKOUT OF THE DAY: SELF-MYOFASCIAL RELEASE: Foam Roll all […]

Thursday, 1/31/13

ROWING, with Ave, at 8am and 530pm. INTRO to OLY, with Sammy, at 12pm. HYBRID/ADVANCED OLY with Jim at 530-730pm and 730-930pm. RUNNING, with Ave, at 630pm. FOUNDATIONS, with Tim, at 730pm. Want some grassfed beef?  Check out the cowshare opportunities at a our CFCC EATS Facebook page and/or the signs in the bathrooms and […]

Sunday, 11/4/12

ADVANCED OLY with Jim, 9-11am. STRONGMAN, with Tim, 10-11am. CROGA with Tim, 11-12pm. CROSSFIT NAMED WORKOUTS (“GIRLS”) with Tim, 12-1pm. ONE HOUR OLY with Jim, 12-1pm. SQUATTING ONLY with Jim, 1-2pm. HYBRID OLY, with Jim, 2-4pm. What is rx’d?  It’s like ACTUALLY rx’d – Read more here in light of the benchmark given today. “GIRLS” […]

Monday, 1/23/12

MOBILITY with Tim is at 730pm! ADVANCED OLY LIFTING with Jim is tonight from 6-8pm.  Please remember there’s an 8 person cap on this class! Understanding sugar cravings – from Mark’s Daily Apple. Why Sugar Makes us Sleepy and Protein Wakes Us Up. A game-changing read: Lights Out: Sleep, Sugar, and Survival SELF-MYOFASCIAL RELEASE: Foam […]

Thursday, 10/13/11

You’ll find, as I did, that excellence boils down to a simple truth: you’ve got to reject where you are before you can get where you’re going. You’ve got to be better than you were yesterday. -Jon Gilson Previous Elizabeth times are here. [youtube=]   SELF-MYOFASCIAL RELEASE: Lax Ball to anything that’s sore til 10 […]