Workout of the Day: Wednesday, 6.26.13

BCCC Measurement times today: Wednesday: 7-9am Meg 1-1:30 Meg 5-7 Greg And tomorrow: 6:30-9:30am Erin 11:30 – 1:30 Greg 4:30-7:30 Erin Below, Nick and Joco during last Wednesday’s metcon. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders as needed, 5 minutes. Handstand Walk-up or Hand Balancing (Free-standing or Wall-Assisted) for 1 minute. Tripod Practice, for 3 minutes. Handstand Push-up Negatives […]

Workout of the Day: Tuesday, 4.30.13

GYMNASTICS, with Rach, at 6am, 530pm and 630pm. SQUATTING ONLY, with Danny, at 430pm. ADVANCED OLY, 3-5pm and 5-7pm with Jim. INTRO to OLY, 5-6pm and 6-7pm with Jim. ROWING with Greg at 630pm. FOUNDATIONS, with Greg at 730pm. “When you have once seen the glow of happiness on the face of a beloved person, […]

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 […]

Saturday, 4/21/12

NORMAL CROSSFIT CLASSES TODAY ARE HELD AT 9AM (LIZ) and 12PM (SAMMY) CROSSFIT ENDURANCE with Liz at 10am: 6-8x200m, rest 90secs in between (bring your stopwatch if you have one) Don’t forget to email if you still want to be involved in the CFCC BCCC! ( SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Lax Ball Feet […]

Tuesday, 2/28/12

Specialized Classes: None Elements: 9am, 6pm, and 7pm SELF-MYOFASCIAL RELEASE: Foam Roll Serratus Anterior/Rib Cage, 2 minutes. MOBILITY: Band Pec Stretch, 1 minute each side. Band around the Shoulder Hand Behind the Back, 1 minute each side. Lat Pulls, 1 minute each side. DYNAMIC WARM-UP: 1 gym length of each: Butt Kicks, High Knees, Knee […]

Saturday, 2/25/12

PLEASE NOTE! Yoga is cancelled today because Tim is competing at Hybrid!  Follow him and the rest of our athletes on Facebook! SESSION with Liz at 9am and Sammy at 2pm: SELF-MYOFASCIAL RELEASE: As needed for 10 minutes. MOBILITY: Spiderman Stretch, 1 minute each side. Wall Quad Stretch + Overhead Reach, 1 minute each side. […]

Mindy scores.

WELCOME BACK, MARY AND STU! :) Top 3 Women’s Metcon Scores: 1.Uber Anna, 9 and 8 Pistols 2.Miller, 8 Rounds (LB Assist HSPU) 3.Larissa, 7 and 3 HSPU (MB Assist HSPU, MB Pull-up) Top 3 Men’s Metcon Scores: 1.Lux, 18 and 3 HSPU 2.Adam, 15 and 3 HSPU 3.Dorcus, 13 and 1 HSPU

Thursday, 9/22/11

So, Midtown Fall Festival is on the 1st of October – what do you all think we should do to celebrate?  The Festival goes from noon-8pm.  Post to comments! Adversity has the effect of eliciting talents which, in prosperous circumstances, would have lain dormant. ~Horace (Quintus Horatius Flaccus), Satires GYMNASTICS at 730pm with Sammy: Skills: […]

Thursday, 7/21/11

GYMNASTICS is at 730pm with Sammy: SKILLS: front lever (bar) & handstand walking METCON: Tabata- handstand walking, rocking hollows There’s YOGA this Sunday at 1pm!  Come out and get mobile! [youtube=] SELF MYOFASCIAL RELEASE: Lax Ball to Quads and Adductors, 5 minutes. DYNAMIC WARM-UP:   2 Rounds of: 5 Cat Camel, 10 seconds of wrist […]

Thursday, 5/5/11

SMR of the Day: Lax ball to upper traps, 2m each side. MWoD: Barbell loaded t-spine extension, 1m. Mobility Circuit: 3 rounds of 10 reps: Leg swings, hip swings, arm circles, arm swings, passthroughs, PVC overhead squats, PVC overhead reverse lunges. WORKOUT OF THE DAY: “Overhead medley” With a 25m time limit: Perform 1 press. […]