Wednesday, 10/10/12

RUNNING with Ave at 7am. ONE HOUR OLY with Sammy at 12pm, 6pm, 7pm, 8pm. ROWING with Ave at 530pm. Today’s lift (the conventional deadlift) is one of the ones we’ll be featuring in the CrossFit Total.  This is a day when you spend an hour and a half maxing three lifts: your deadlift, back squat, and press. […]

Sunday, 2/26/12

INTRO to OLYMPIC LIFTING (capped at 8) 10-1130am, 1130-1pm. GAMES WOD (LAST SESSION to complete WOD 12.1) 1-2pm. GYMNASTICS with Sammy at 9am and 2pm: Self-Myofascial Release: Foam roll upper back, 2 minutes; Lacrosse ball shoulders, 2 minutes Mobility: Band overhead stretch, 1 minute each side; Band-assisted pec stretch, 1 minute each side Posture & […]

Saturday, 10/29/11

Battle of the Bands, sign-up will be posted Monday – Follow the link for more information about CFCC’s First Beginner’s Competition. Advanced Classes are coming… check out the requirements here and email us if you have questions! Fall Ball is next Friday night – Save the Date! How could you miss the night CFCC was […]


1. You can squat every day, but you can’t deadlift every day. But if you squat every day, and deadlift sometimes, your deadlift has the potential to get a lot bigger. 2. There is no such thing as fast enough. But if you wanted to see something that was almost like fast enough, it’d be […]

Wednesday, 10/12/11

CROGA (CrossFit Yoga!) is at 730pm with Tim – feeling tight from the last few days?  Bring your own mat and commit to doing something to make yourself feel better by Thursday! Ripped your hands?  Check out this article on what to do with your CrossFit paws! Don’t freak out but here are some interested […]