HYBRID/ADVANCED OLY with Jim, 7-9am and 530-730pm. ROWING, with Greg, at 530pm. FOUNDATIONS, with Greg, at 630pm. 5 Things You Can Do Today if You Have “Deadlift Back”: 1. Don’t think that you can’t train at all. Tell a Coach about the degree of your pain and we can ALWAYS give you some kind of [...]
HYBRID/ADVANCED OLY, 9-11am, 1-3pm, with Coach Jim. WORKOUT OF THE DAY, with Chris at 9am, with Erin at 1pm. SQUATTING ONLY, with Chris and Erin, at 10am. OLY BASICS, with Jim, Erin, and Chris, 11-1230pm. BEACH SEASON, with Chris, 1pm. WORKOUT OF THE DAY: MOVEMENT PREP: Deep Belly Breathing + Lat Stretch, 1 minute. Then: [...]
Just a little note: I, Erin, am away for this week until next Monday on vacation (whew!) The schedule is still full of all kinds of options and our new schedule, complete with over 100 class options per week, officially begins next Monday, 4.5.13 – until then, the WOD will be posted early, and if [...]
For those of you who have not heard, Coach Danny’s grandmother passed away yesterday and so he will not be around to coach classes for a while while he takes time to be with his family. Other Coaches will be covering his classes, but feel free to leave him some love at danny@crossfitcc.com – thank [...]
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 [...]
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 [...]
CROGA AND the 730pm class are cancelled for Thursday (today). GYMNASTICS with Sammy at 730pm is still on! CONDITIONING at 715-8am. ELEMENTS with ERIN at 7a, and with Tim at 530pm, and 7pm. GYMNASTICS at 730pm. CONDITIONING: SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Glutes/TFL, 1 minute each side. MOBILITY: Coach’s Choice, [...]
Just in case you missed it, there’s an awesome Seminar taking place this Saturday at CFCC from 12-3pm. Gina Stickney (of Dhyana Yoga fame) is coming to CFCC! Gina’s specialty is a type of yoga called Anusara, which for me, personally, has been extremely helpful for me in defining a set point of mobility and [...]
Give us your opinion, please? The Nutrition Seminar is THIS Wednesday at 6-730pm. Sign up here to attend, and please note that there will be no 530pm, 630pm, 730pm sessions on this day! If you can’t make it – you will still be able to participate in the challenge but you’ll be getting off to [...]
Did you like Olympic Weightlifting on Tuesday? What would you like to see improve by the end of the cycle? Post to comments! ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY! These classes are 45 minutes long and will [...]
