DSC_5628

Workout of the Day: Monday, 1.27.14

CFCC is going Rock Climbing! CFCC Goes Vertical on Saturday, 2/1, 1:30-3:30! You now have until TODAY, Monday, 1/27 to sign up for ROCKCLIMBING with your friends at CFCC. This is your chance to use the strength we practice daily to try something new and fun. Cost is $23/person and must be paid in advance at the CFCC front desk. Non-CFCC friends […]

Anisha is showing off a great back position here as she sets up for a clean and jerk. No matter WHAT rep you're on during today's WOD, this has GOT to be your first thought every time you return your hands to the bar on the floor. It not only sets you up for a better position of power, it also guarantees you more longevity in the sport, and a more structurally sound position for the remainder of your reps to come!

Workout of the Day: Friday, 1.17.14

Just in case you missed it and are a little confused, here’s why we are practicing the Open WODs on Fridays now. What’s an OPEN WOD? Check this out to find out! Have you signed up for the CrossFit Open yet?  You can here! As we move into one of the most INTENSE periods of […]

intensity

Thursday, 4.18.13

GYMNASTICS, with Danny, at 6am, 530pm, and 630pm. (Muscle-ups and Strict Handstand Push-up Practice). SQUATTING ONLY, with Danny, at 430pm. ADVANCED OLY, with Jim, 3-5pm, 5-7pm, and 7-9pm. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders, 5 minutes. Deep Squat Belly Breathing plus Lat Stretch, 1 minute. Barbell Assisted T-Spine Extension, 1 minute per […]

DSC_0661

Workout of the Day, 3.27.13

INTRO to OLY, with Erin, 430pm, 530pm, 630pm. David, flippin’ tires in Strongman class. How to flip a tire correctly. NEURAL RECHARGE DAY!  Think fast all day today and you’ll do well on the first day of the CrossFit Open!  The WOD gets announced tonight at 8pm and it’ll be what we do tomorrow in […]

What’s the plan now that the total is 2 weeks away?

Everything works, but only for so long.  – Dan John [youtube=http://www.youtube.com/watch?v=Tn1NUoLi0Hg&feature=related]   Believe it or not, the programming we do is almost never random.  CrossFit is about measurable results and some of the most important results we can create in our members are raw increases in strength.  This increase in strength has the best transfer […]

Saturday, 9/10/11

CROSSFIT ENDURANCE at 10am: Run 8-12 x 30 sec on, 90 sec off Wondering why 30 seconds of effort?  Curious to know why we don’t think gyms full of swankified treadmills are all that glorious or even purposeful?  Check out this post on Mark’s Daily Apple about Chronic Cardio. And if you really want to know […]

Thursday, 5/18/11

Want to learn to kip your handstand push-ups?  Sammy’s got you covered at Gymnastics tonight at 730pm! Kettlebell snatching and single leg squats are kiiiiinda hard.  Check out this video if you’d like to prep a bit more before you arrive at class today. Question of the Day: How do you define intensity? How do […]

Monday, 12/5/10

Sessions tomorrow will be at 6a, 8a, 12p, 5p, 6p (running), and 7p.  See you there, friends! plyo pushups, 5×5.  5 rounds : 2 Turkish getups each side (2/1.5), 20 box jumps, 1m front plank. WHAT IS REST? Rest is needed. It’s the time you need to get done what you need to get done […]