Faces during the rest of the Tabata Row yesterday. :)

Saturday, 11/24/12

Saturdays at CFCC – the hard part is deciding which class(es) to go to! ADVANCED OLY with Jim, 9-11am. FOUNDATIONS with Erin, 9am. SQUATTING ONLY, with Sammy, 9am. ROWING, with Ave, 10am. GYMNASTICS, with Sammy, 10am. ONE HOUR OLY, with Sammy, 11am. WORKOUT OF THE DAY, with Ave, 11am. RUNNING, with Ave, 12pm. HYBRID/ADVANCED OLY, […]

Sunday, 6/17/12

SUMMER CAMP – SIGN UP NOW! PROM.  Saturday, (THAT’S THIS COMING SATURDAY!!!), June 23rd, 7-11pm.  And we have no idea what someone at CFCC’s PROM could do to deserve your vote for PROM King or Queen (Queens need not be female?), but we are oh-so-willing to put out a box so that you can vote […]

Saturday, 6/16/12

CROSSFIT ENDURANCE with Liz at 11am. (Indoors – unfortunately, Liz’s ankle is acting up!) Running: Death by 10 m GYMNASTICS with Sammy at 11am. FOUNDATIONS with Liz at 10am. INTRO TO OLY with Sammy and Erin from 9-1030am, with Jim and Erin from 1030-12pm. WORKOUT OF THE DAY SESSIONS with Liz at 9am and 12pm. ADVANCED […]

Sunday, 5/6/12

9am, Gymnastics 10am, Session 11am, CROGA 12pm, Session 1pm, Gymnastics 2pm, ADVANCED CLASS Battle for the Top Spot at Mid-Atlantic Regionals. ————————————- GYMNASTICS: SELF-MYOFASCIAL RELEASE: foam roll upper back, 3 minutes; lax ball shoulders, 3 minutes DYNAMIC WARM-UP: 3 rounds: 10 second inverted grip hang, 10 second handstand, 10 arm circles front and back), 10 […]

Tuesday, 4/3/12

How to get into Advanced Classes at CFCC. A new Advanced Schedule is coming at you PURTY SOON – our requirements MAY change, but they will not be less difficult than these! In case you missed it and were wondering – CFCC has RULES!  Here are they are. SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 […]

Tuesday, 3/20/12

THE NOON TODAY IS CANCELLED due to a LARGE shipment of new equipment coming in around then. Check our Facebook Page to be made aware of the arrival time of this shipment and if you around and don’t mind – we do need help carrying 1300lbs. of stuff into the basement. Also, we’re moving on […]

Monday, 3/19/12

SPECIALIZED SESSIONS: Mobility at 730pm with Tim. ELEMENTS: None. GAMES: It’s the last week – WHEW! We’re still set to move on Sunday, March 25th – and we REALLY need your help. This Sunday ALL classes of any kind at CFCC will be cancelled and the workout of the day will instead be MOVING THE […]

Wednesday, 12/18/12

Protein Powders – which is which, which is better for your needs?  From Mark’s Daily Apple. Homemade Coconut Butter – from Nom Nom Paleo. Buffalo Chicken Tenders – Easy Protein from Primal Palate. Want my hoodie? I got it from here – and I don’t mind at all if you have one too. :) People […]

Wednesday, 9/21/11

CROSSFIT YOGA (CROGA!) is Wednesday at 730pm! Bring your own Yoga Mat! CROSSFIT ENDURANCE (at 530pm with Liz): Strength: wall assisted glute bridge, forward facing bridge Skills: bouncing (in place, skipping), unbalance (criss-cross, partner fall, partner follow, partner chase), jumping (pony, high hopping, S-spring toes up, feet together, single leg box jump) Wod: 8-10×30 sec, […]