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 […]

Wednesday, 2/8/12

Congrats to Morgan Voz and Jordan Klein for getting your FIRST DEADHANG PULL-UPS! Specialized Classes: CrossFit Endurance (Rowing) with Liz at 530pm, Mobility with Tim after the noon for a half hour, and at 730pm, Intro to Olympic Lifting with Erin from 6-730pm. Sign up for the Games Team.  Do it.  Before I personally call […]

Saturday, 1/28/12

Brandi, Tara, Record, Cassie, Miller, Erin (me…) are at CrossFit Queens today!  Wish us luck! CROSSFIT SESSIONS at 9am with Liz at 2pm with Sammy: SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Shoulders, 5 minutes. MOBILITY: Spiderman Stretch, 1 minute each side. Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Overhead […]

Saturday, 1/14/12

How one family plans to feed themselves for a week away from home. Getting rid of a rest day. – from the very smart and very strong man behind CrossFit Football. 9am (Liz) and 2pm (Sammy) CrossFit Session: SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past. MOBILITY: Wall Quad Stretch, 1 minute […]

Thursday, 8/4/11

Olympic Lifting at the noon session will include the following: Snatch (Power) and the Front Squat. GYMNASTICS at 730pm with Sammy tonight: Skills: Kipping & handstand pushup kipping Metcon: AMRAP 15min: 5 kipping pullups 5 kipping handstand pushups or headstand shoot-ups 15 air squats Find out more about Cassie’s Birthday here! Advice from Everyday Paleo:Stay […]

Wednesday, 4/13/11. Workout of the Day.

Don’t forget that there is a 5:30pm CrossFit Endurance Class today!! CFCC WoD: SMR of the day: Foam roller to IT bands, 10+ minutes each side. Metcon: “Cindy” AMRAP 20 minutes: 5 pull-ups 10 push-ups 15 squats Post WOD stretch: Wall quad stretch, 1m on each side.  As a group. Strength bias (focus on rep […]

Tuesday, 4/5/11. Workout of the Day.

Reminder: The first nutrition seminar will be THURSDAY AT 5:30 INSTEAD OF THE NORMAL WOD. I will be introducing this season’s CFCC BCCC.  Please plan accordingly.   SMR for the Day: Foam roll your “lats”. 1.  Grab a foam roller. 2.  Roll around on your lats for at least 1 minute per side. 3.  Use […]

KIPPING SEMINAR (yes, another one!)

If you were kipping your swing and swinging your kip so hard on Tuesday… but you just can’t seem to string things together or feel quite like a monkey’s uncle, then you need the kipping seminar. Free for members, this seminar will be held on Sunday, March 27th at 10am (instead of the regularly scheduled […]

Tuesday, 3/15/11

Classes on Tuesday are held at 6a, 7a, 8a, 9a, noon, 430p, 530p, 630p, with a Gymnastics Class at 730p. Tuesday, at 5pm the Sectionals Workout of the Day will be posted. If you haven’t registered to help us get to the Games yet – do so NOW! Contrary to popular belief this does not […]

Saturday, 3/5/11

Classes tomorrow will be at 9am – partner WOD, 10am – CrossFit Endurance with Liz, 11am – Kettlebellz with Jay, 12pm – Gymnastics with Sammy, 1pm – partner WOD.  Gymnastics at 12pm will involve kipping instruction!  Show up if you have no idea what kipping is – you will need it! “NUTTS” Lieutenant Andrew Richard […]