Wednesday, 10/12/11

CROGA (CrossFit Yoga!) is at 730pm with Tim – feeling tight from the last few days?  Bring your own mat and commit to doing something to make yourself feel better by Thursday! Ripped your hands?  Check out this article on what to do with your CrossFit paws! Don’t freak out but here are some interested […]

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, […]

Friday, 10/7/11

It’s the last day of PEAK WEEK!  Did you PR this week?  What were your favorite lifts of this cycle?  Post to comments! Where will I get my carbs on a Paleo Diet?  From Diane of Balanced Bites. [youtube=http://www.youtube.com/watch?v=64ARpfq4CfE] SELF MYOFASCIAL RELEASE: Lax Ball to Upper Traps with PVC, 1 minute each side.  Lax Ball […]

Monday, 10/3/11

Welcome to Peak Week, CFCC!  It’s the week of Peak Singles!  Get lots of rest and show up to put some numbers up on the board! Free-Range Chicken Soup – from US Wellness Meats, a great site to order pastured and free range meats. Remember if you need some help with a guideline for a […]

Thursday, 9/29/11

Uncle Eddie’s Spiral Meatloaf Doing Paleo on a Budget 5 Fats you should be cooking with but may not be. SELF-MYOFASCIAL RELEASE: Lax Ball or Foam Roll Hips as needed, til 10 past the hour. MOBILITY: Adductor Mobs, 1 minute each side. DYNAMIC WARM-UP: Rowing, 1 minute.  If you are waiting for an erg, or […]

CrossFit Total, Take Two

The next total is in January! Will you be ready? [youtube=http://www.youtube.com/watch?v=Uwouw5-wqw4]

Sunday, 9/18/11

If you’d like to see some runners off for the Rock and Roll Half Marathon with me tomorrow, please meet at the gym at 630am! Best of luck to our amazing CrossFit Endurance team! Anthony Kasandrinos, Rachel Baratz, Todd Lane, Abbey Sangmeister, Alyssa Perry, Cassie Haynes Grassia, Emily Avener, Emma Alden, Beth Lorell, Jack Herrmann […]

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 […]

Wednesday, 9/14/11

There is Running tonight with Liz at 530pm: The Running Class is in the middle of tapering for the Rock and Roll Half this coming Sunday – see what they’re up to here! There is also CrossFit Yoga (CROOOOGA!) tonight with Tim at 730pm. He’ll be working specifically on some shoulder opening movements. Come get […]

OUR CURRENT CYCLE + new announcements about Class Times!

MONDAY – Squat Clean (2-1-2-1) TUESDAY – Ring Dip (Weighted) (5, 3, 2, 1) + rowing variations WEDNESDAY – Sandbag Dominant (longer time domain metcon) THURSDAY – Sumo Deadlift (5, 3, 2, 1) + single leg dominant variations FRIDAY – “Lynne” – Bench/Strict Pull-up, no strength component but many Lynne variations SATURDAY – Partner WOD […]