Workout of the Day: Saturday, 4.19.14

Bring a Friend is at 11am Today. On a side note, we have a few CFCC athletes competing at South Mountain CrossFit for their first strongman competition today. Send them good vibes! 10AM “Strongman Inspired” Workout of the Day SMR: Lax ball pecs – 1 min/side, Lax ball glutes – 1 min/side Movement Prep: Prone […]


Workout of the Day: Sunday, 2.2.14

WORKOUT OF THE DAY: MOVEMENT PREP: “How to make your back feel better when it’s been very busy.” Lax Ball Hip Flexors, Quads, Adductors – 3 minutes per leg. Band Distracted Wall Quad Stretch – perform against a box instead of a wall to gauge the direction and resistance of your band. – 2 minutes […]

Workout of the Day, 9/7

Workout of the Day: Saturday, 9.7.13

Best of luck to Amber and Cathryn today at the CrossFit 215 Partner WOD competition. Come out and support them if you can!  WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes.  Barbell Mashing of Calves, 1 minute on each side. Gastroc/Soleus Stretch, 1 minute each side. Then, LEARN and PRACTICE the […]

Workout of the Day, 7/7

Sunday, 9/2/12

Please note: all classes EXCEPT Advanced Oly from 10-12pm are cancelled on Monday for the Labor Day Holiday.  We’ll start the week off with Floor Pressing on Tuesday!  Get your broad jumps ready! Intermittent Euphoria.  From Mark’s Daily Apple. Vegan Mint Chip Ice Cream.  From Elana’s Pantry (you’re welcome). CROGA with Tim at 10am. WORKOUT […]

Wednesday, 3/14/12

From Adam Scheiner. Don’t take yourself too seriously ;) [youtube=http://www.youtube.com/watch?v=6jKzr143K8U&feature=youtube_gdata_player] For a better example of how to lift a barbell: [youtube=http://www.youtube.com/watch?feature=player_embedded&v=VW6Yoe2j1T0] Elements: None. Games Athletes: if you’re doing the WOD on Thursday, I’d REST, tonight, we’ll meet at 815pm to warm up and do the workout as soon as it’s posted. Specialized Sessions: 1pm and […]

Friday, 3/2/12

Specialized Classes: Both Advanced Oly Classes are CANCELLED due to Jim’s being away at Nationals! Elements: 7am and 9am. CROSSFIT OPEN ATHLETES: There is an impromptu session occurring at 6am tomorrow for any athletes that still need to be judged for WOD 12.2 of the Open.  Sign up on the Calendar to attend! ** Tim […]

Wednesday, 2/29/12

Specialized Classes: CrossFit Endurance with Liz at 530pm, Mobility with Tim ½ hour 1-130pm, 730pm, Intro to Oly at 6-730pm (with Erin). Elements: 7am, 9am, and 7pm. “Work every day. No matter what has happened the day or night before, get up and bite on the nail.” – Ernest Hemingway CROSSFIT ENDURANCE: with your partner, row […]