Friday, 5/25/12

Our Memorial Day schedule is… that Sammy is away on vacay and so you won’t see much of her this weekend (no Gymnastics on Saturday, and the Intro to Oly classes will be taught by Jim and Erin).  Every year on the weekend of Memorial Day we do a very special workout.  Be sure to […]

Friday, 5/18/12

HYBRID OLY 9-11am (Erin), 330-530p (Jim), ADVANCED 530-730pm (Jim) Don’t forget!  Annie’s Mental Strength Seminar is THIS SUNDAY from 2-5pm – sign up under MINDBODY under Seminars and come set your head straight for the week ahead! Some inspiration for today:  “Go hard, don’t hold back… if it is to be, it is up to me.” – Tom […]

Friday, 5/11/12

PALEO POTLUCK! SAVE THE DATE – TOMORROW – 530pm-730pm HYBRID OLY 9-11am (Erin), 330-530p (Jim), ADVANCED 530-730pm (Jim) SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Foam Roll Hips, 3 minutes. MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Wall Quad Stretch, 1 minute each side. ACTIVATION: 5 Rounds of 10 seconds on/10 seconds off […]

Back to Basics. Plus “Fran” every Friday.

UPCOMING EVENTS (mark your calendars now!) PALEO POTLUCK.  At CFCC. Saturday, May 12th.  530-730pm.  Bring a dish with the ingredients.  Best three GREEN dishes win prizes! A MINDSET FOR SUCCESS: Seminar for Procrastinators Everywhere, May 20th.  2-5pm PROM. June 23rd. DECATHALON.  Registration opens 6pm, May 13th.  The first 10 tickets sold are $50 off! PROGRAMMING […]

Friday, 5/4/12

Don’t forget!  This SATURDAY – Arrus is taking a group of people to Reading Terminal to talk about how to pick out the right cuts of meat for easy, tasty, healthy cooking.  Meet at the gym at 8am and walk over at 810am.  Members not in the BCCC invited! It is not the critic who […]

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 […]

The First 30 seconds of Fran at the 8am.

[youtube=http://www.youtube.com/watch?v=d3XxghFLxWk&feature=plcp&context=C3ead24aUDOEgsToPDskIklpxg5VYx57y9sJnuYVBR]

Monday, 1/9/12

A little Monday morning gut check? Why you should eat more, not less, cholesterol – from Chris Kresser. If you’re looking for something very educational to listen to while you fold your laundry, walk around the city, or cook your CFCC BCCC meals – his podcasts are PACKED with mind-boggling insight. Check them out! Some […]

TUESDAY, 10/11/11

Previous Fran times :) A great idea: Magic Sauce from 101 Cookbooks. It’s not Pizza. :) But it can’t taste that bad. High Protein Chicken Pizza from Performance Menu. SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps, 1 minute each side. Lax Ball + PVC to top of Traps, 1 minute each side. MOBILITY: Gastroc/Soleus Stretch, […]

Monday, 9/5/11

Our class schedule is a little different today, everyone! We’ll be running an 8am and an 11am class. These are the ONLY classes scheduled for today!  Please sign up on the Google Calendar to attend, or, if you are new to CFCC – please email us! [youtube=http://www.youtube.com/watch?v=61L7SK2AAxI&feature=youtu.be] SELF MYOFASCIAL RELEASE: 10 minutes of whatever foam […]