Tuesday, 10/30/12

ALL CLASSES BEFORE the 430pm session are CANCELLED.  The 430pm and on are still on! HYBRID/ADVANCED OLY with Jim from 530-730pm. RUNNING with at Ave at 530pm. SQUATTING ONLY with Sammy, at 630pm. GYMNASTICS with Sammy, 730pm. ADVANCED OLY with Jim, from 730-930pm. A video that was once on the CrossFit mainpage featuring “Grog” of […]

Tuesday, 10/16/12

ROWING, with Ave, at 7am. ONE HOUR OLY, with Sammy, 12pm. CROGA, with Tim, 630pm. RUNNING, with Ave, at 530pm. SQUATTING ONLY, with Sammy, 630pm. HYBRID/ADVANCED OLY with Jim, 530-730pm. GYMNASTICS with Sammy at 730pm. (Butterfly Kipping and Ring Dips!) ADVANCED OLY with Jim, 730-930pm.  Want to come see some awesome CFCC athletes compete in an Olympic Lifting […]

Tuesday, 9/25/12

ONE HOUR OLY, with Sammy, 12pm. CROGA, with Tim, 530pm. SQUATTING ONLY, with Sammy, 630pm. HYBRID/ADVANCED OLY with Jim, 530-730pm. GYMNASTICS with Sammy at 730pm. ADVANCED OLY with Jim, 730-930pm. WORKOUT OF THE DAY: SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. MOBILITY: Band Pec Stretch, 30 seconds each side.  Band Overhead and Externally Rotated Shoulder […]

Thursday, 9/13/12

THIS IS THE LAST DAY TO SIGN UP FOR THE BCCC! Let us know if you’re interested ASAP! ONE HOUR OLY with Sammy, 12-1pm. CROSSFIT ENDURANCE (Rowing), with Liz, at 530pm. FOUNDATIONS, with Liz, at 630pm. HYBRID/ADVANCED OLY, 530-730pm. ADVANCED OLY, 730-930pm. GYMNASTICS, with Sammy, at 730pm. WORKOUT OF THE DAY: SELF-MYOFASCIAL RELEASE: Lax Ball Feet, […]

Sunday, 8/5/12

CROGA at 10am, with Tim. WORKOUT OF THE DAY at 11am, with Tim. INTRO to OLY, 12-130pm, with Jim. ADVANCED OLY, 2-4pm, with Jim. Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. -World Health Organization WORKOUT OF THE DAY: Foam Roll as needed and […]

Friday, 7/13/12

[youtube=http://www.youtube.com/watch?v=KEpvKtQqOog&feature=youtu.be]   SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. DYNAMIC WARM-UP: Review the Neutral Grip Kipping Ring Muscle-up drills. SKILL WORK: 10 additional minutes. METABOLIC CONDITIONING: “BRENTON” Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, […]

TUESDAY, 6/12/12

SIGN UP FOR SUMMER CAMP! OR to get a taste of Summer Camp – come out to LOVE Park at 630pm for a FLASH MOB workout featuring all your favorite CFCCers – the 530, 630, and 730pm REGULAR classes are cancelled in lieu of this.  Don’t miss it!  Your ratty old Facebook profile will thank you! […]

Thursday, 5/31/12

CHECK OUT TRAPDOOR ATHLETIC’S NEW WEBSITE (featuring LOTS of CFCC!) and SIGN UP FOR SUMMER CAMP – remember, if you don’t by June 23rd… it’s for serious NOT HAPPENING. The CFCC BCCC has only ONE WEEK LEFT until DAY 40!  If you know a BCCCer CHEER THEM ON!  They are a troop of more than […]

Wednesday, 5/16/12

Summer Camp – Campfires, All the Seminars you could want on ALL THE TOPICS you care about, FRIENDS, WODs, a Decathlon (!!!), Pig Roast, Open “Bar”, All your food provided, and a whole host of other AWESOME things in just ONE weekend – seriously, WHY are you not going?  Sign up to attend today!  This […]