Why do you need to be able to front squat?  Well... at LEAST for the clean.  There are all KINDS of ways to train to be better at the front squat, but one of the most effective is definitely the pause front squat.

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 […]

Coach Jim watches Reuben in the catch for the Snatch.  If you want to get better at pulling the bar into this position, you can bet that you're going to need to think about what your shoulder blades are doing in the bench.  Remember: in life, and in CrossFit there's no such thing as isolation!

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 […]

Ryan Basa (pictured above) qualified for US Nationals with his lifts this Sunday.  He is one of four athletes from CFCC who qualified over the weekend.  Incredible stuff!

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 […]

A great turn-out for the "Reinvent Your Run" Series on Wednesday evening!  We'd love to see you at our next session!  If you've got Wednesday nights from 730-9pm available... come join us!

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 […]