Thursday, 9/8/11

SELF-MYOFASCIAL RELEASE: Lacrosse Ball to IT Bands, til 5 past. MOBILITY: Wall Assisted 90/90, 1 minute each side.  Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. DYNAMIC WARM-UP: 1 round of: 20 Steps Prisoner Lunges, Leg Swings (10-15), Hip Swings (10-15) ACTIVATION: American Kettlebell Swing Skill Work STRENGTH: Front Squat, […]

Saturday, 9/3/11

If you are not a member of CFCC unfortunately this day is reserved for a member event – please email us if you’d like to attend a session at another time.  There will be no other regularly schedules classes on this day.  No exceptions will be made. ————————————————————— VIVA LA TOTAL! It’s here!  The CrossFit […]

Wednesday, 8/31/11

The Wednesday night CrossFit Endurance class will be the regularly scheduled Programming! SELF-MYOFASCIAL RELEASE: Travel Your Feet, 5 minutes. (Lax Ball your calves and your feet).  Lax Ball to Hips, 1 minute each side. MOBILITY: Wall Quad Stretch, 1 minute each side. DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, 10 seconds of Arm Swings, […]

Saturday, 8/27/11

Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.—James A. Garfield The CrossFit Total is almost […]

Tuesday, 8/22/11

We’ve done today’s metcon BEFORE.  Check out the last time we did Burpee Sprints! Do you struggle trying to make good food choices when you eat out? The truth of the matter is that there’s always a not as good choice, and a not as bad choice. Check out the photolog of choices at Mark’s […]

Sunday, 8/20/11

There are no regular classes at CFCC tomorrow… but there is an opportunity to increase your CrossFit prowess. Come to YOGA at 1pm! THE CROSSFIT TOTAL is this coming Sunday, August 28th, from 11am-2pm.  Are you ready?!  Sign up on the Calendar to attend and get the week off to a great start by getting […]

Saturday, 8/20/11

If it is to be, it is up to me. – AFL football legend Tommy Hafey who is, for the record, not 70, but actually 80 years old. [youtube=http://www.youtube.com/watch?v=M5OYIXIcbM0&feature=player_embedded] Refreshing Salads are a GREAT post workout meal: see this one! RUNNING with Liz at 10am:  Please keep in mind that Running Class, like all other classes, […]

Wednesday, 8/17/11

Do your shins hurt when you run? Check out Coach Liz’s analysis over at Resilient Running! Are you fascinated by the results of the recent Nutrition Challenge? Do you love CrossFit but still struggle with the phrase, “you can’t out-train a bad diet”? Then this Seminar is for YOU and it’s happening RIGHT at CFCC! […]

Thursday, 7/28/11

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball with PVC to traps, 1 minute each side. ACTIVATION: Medball Slams, 4 sets of 2 for MAX POWER. STRENGTH: Weighted Pull-ups (pronated grip), peak of 2. FOR TIME: 50 Steps Walking Lunge, 50 Burpees, 50 Steps Walking Lunge – during the walking lunge […]

Wednesday, 7/27/11

There is no noon or 530pm class today! Instead, you can join up with the running crew at 530pm – or simply make the 430 or 630pm. CROSSFIT ENDURANCE with Liz at 530pm: 6-12x200m, 90 sec rest in between High Intensity Training and Diet, from a Navy Seal (and CrossFitter) on Archevore.com (a great blog […]