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Workout of the Day, Saturday, 4.20.13

HYBRID/ADVANCED OLY, 9-11am, 1-3pm, with Coach Jim. WORKOUT OF THE DAY, with Chris at 9am, with Erin at 1pm. SQUATTING ONLY, with Chris and Erin, at 10am. OLY BASICS, with Jim, Erin, and Chris, 11-1230pm. BEACH SEASON, with Chris, 1pm.   WORKOUT OF THE DAY: MOVEMENT PREP: Deep Belly Breathing + Lat Stretch, 1 minute. Then: […]

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Workout of the Day, 4.8.13

Just a little note: I, Erin, am away for this week until next Monday on vacation (whew!) The schedule is still full of all kinds of options and our new schedule, complete with over 100 class options per week, officially begins next Monday, 4.5.13 – until then, the WOD will be posted early, and if […]

Todd, from last year's Rittenhouse Run - Todd and Mel are OFFICIALLY back from Ireland and hanging around CFCC!

Tuesday, 12/11/12

ROWING, with Ave, 7am. ONE HOUR OLY with Sammy, 12pm. HYBRID/ADVANCED OLY, with Jim, 530-730pm. RUNNING, with Ave, 530pm. SQUATTING ONLY, with Sammy, 630pm. ADVANCED OLY with Jim, 730-930pm. GYMNASTICS, with Sammy, 730pm.   It’s this weekend! Another reminder… which means come Monday morning if you tell me you haven’t heard about the Rittenhouse Run […]

Sunday, 4/29/12

A little note about the noise-level for the next few days… there was a fire in the apartments above us on the fourth floor on Saturday along with a water main break and SOMEWHERE in that mix, the entire sprinkler system around my office, our storage room, and the Yoga Dojo burst.  This happened at […]

Yoga Seminar coming up this Weekend!

Just in case you missed it, there’s an awesome Seminar taking place this Saturday at CFCC from 12-3pm. Gina Stickney (of Dhyana Yoga fame) is coming to CFCC! Gina’s specialty is a type of yoga called Anusara, which for me, personally, has been extremely helpful for me in defining a set point of mobility and […]

Wednesday, 4/11/12

Did you like Olympic Weightlifting on Tuesday?  What would you like to see improve by the end of the cycle?  Post to comments! ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY!  These classes are 45 minutes long and will […]

Monday, 3/5/12

Specialized Classes: Mobility with Tim, at 730pm – Olympic Lifting with Jim from 6-8pm. Elements: 9am with Chris, 7pm with Liz SELF-MYOFASCIAL RELEASE: Foam Roll as needed til 5 past. MOBILITY: Wall Quad Stretch, 1 minute on each side. Band Assisted Pec Stretch, 1 minute each side. Band Overhead, and into Snatch Width, 1 minute […]

Wednesday, 12/28/11

Venus with Biceps. Shoulder Hurt Starts Here. Salt and Blood Pressure – from Mark’s Daily Apple. For more information on the incredible man below. Endurance is patience concentrated. – Thomas Carlyle [youtube=http://www.youtube.com/watch?v=1w-uD-uPCBQ&feature=player_embedded#!]   SELF-MYOFASCIAL RELEASE: Foam Roll Everythang, til 10 past. MOBILITY: Partner Assisted Thoracic Extension, 1 minute. Spiderman Stretch, 1 minute each side. Wall Assisted […]

Monday, 11/28/11

MOBILITY CLASS with Tim is tonight at 730pm! Feeling a bit creaky? Come out and get super supple! :) Do you like olive oil?  Do you like THE BEST OLIVE OIL?  Check out our original handstander, Tony Kas’s olive oil supply site – I’ve seen the grove that this stuff is from in Greece – […]

Sunday, 8/28/11

Feeling a little antsy at home? Try to pass this 10-minute squat test. [youtube=http://www.youtube.com/watch?v=cS2rAtYsyy0&feature=player_embedded] [youtube=http://www.youtube.com/watch?v=xSvKRmwXhwc&feature=player_embedded]