Workout of the Day: Wednesday, 9.25.13

THIS IS THE FINAL DAY OF MEASUREMENTS FOR THE BCCC – THE TIMES ARE: Wednesday, 9/25 7-9AM (Meg); Wednesday, 9/25 4:30-7:30pm (Greg) ALSO, CROSSFIT TOTAL sign-up is now up on MINDBODY under “Seminars” – Sign up soon to get the spot that works best for you! Basa watching Josh snatching in Hybrid Oly. Where Josh […]

Workout of the Day: Tuesday, 9.17.13

The 17 Commandments of Rowing. <— a lot of great tips! Also, a whole bunch of videos that will help as well here. Below, Coach Basa clean and jerks 109kg (239.8lbs) at a bodyweight of 56kg (123.2lbs) – that’s a 6kg PR for him! WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes. Lat […]


Workout of the Day: Friday, 8.30.13

Remember, we’ve got a mostly regular schedule running (Gymnastics and Squatting for this weekend are cancelled) this coming Labor Day weekend EXCEPT on Monday the 330pm and 830pm are cancelled. Please plan accordingly! Failure meant a stripping away of the inessential. I stopped pretending to myself that I was anything other than what I was, […]


Workout of the Day: Friday, 8.23.13

Slow it down, some relevant thoughts from Diane Fu: “Most of us will be snatching loads well under what we can deadlift so what’s the rush? We know we can handle picking the barbell up. Try instead doing a 3, 2, 1 count as you come off the floor; and as soon as you pass […]


Workout of the Day: Saturday, 8.17.13

Hey, everyone!  We’re at CrossFit Generation competing today – come join us if you can!   BRING A FRIEND TO CFCC TODAY! Below, Marcy Rose jerking off the blocks in the Oly area. If you are part of the Hybrid program and have not yet signed up for the hookgrip Classic all I’m going to […]


Hybrid Programming up to the hookgrip Classic.

The below programming is intended for members of the Hybrid program of Olympic Lifting only. The Hybrid program is currently closed to more members but will open again as some members come and go – if you are interested in being a part of the program, please email me at erin@crossfitcc.com. HYBRID PROGRAMMING CYCLES leading […]


Workout of the Day: Wednesday, 7.31.13

Below, Coach Basa hits a 104kg/229lbs clean (that’s 1.85x his bodyweight!). You don’t have to catch all your cleans this low today during “DT” but EVERY one of you should work on having the capacity to hit this position should you need it.  Here are some videos to help you begin working on this position […]

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Workout of the Day: Tuesday, 7.30.13

Don’t forget – sign up for the hookgrip Classic for the next opportunity to compete in Olympic Weightlifting with Liberty Barbell Club!  Space is limited!  If you are part of the Olympic Lifting program at CFCC, you are expected to compete in at least one of these local meets every year :)  Why wait? An […]


Workout of the Day: Monday, 7.29.13

Catch up on all the Games Happenings here – the winners in the individual competition this year are Rich Froning and Samantha Briggs! One more look back at Coach Zoda’s performance at Nationals this past weekend – both Zoda and Ryan performed like Champions and Ryan came away with a silver medal in his class […]


Workout of the Day: Tuesday, 7.23.13

Registration for the hookgrip Classic is open!  There are a limited amount of spots for this meet – sign up soon! Below, Andrey Demanov (-94kg, Russia) snatching 180kg at the 2012 Olympic Games – when we say “keep it close” and “keep pulling” – THIS is what we mean!  If it’s not THIS close, it […]