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Workout of the Day: Thursday, 5.2.13

GYMNASTICS, with Danny, at 6am, 530pm and 630pm. ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm. SQUATTING ONLY, with Danny, at 430pm. Hey, friends!  Don’t forget to sign up for the CrossFit Total on Mindbody under “Seminars” – if you’re not sure you’d like to participate, at least come spectate!  It’s a GREAT time. Also, take […]

our first space

Thursday, 1/3/12

ROWING with Ave, at 7am. ONE HOUR OLY, with Sammy, at 12pm. CROGA, with Tim, at 530pm. HYBRID/ADVANCED OLY, with Jim, 530-730pm. RUNNING, with Ave, at 530pm. GYMNASTICS, with Sammy, at 730pm. ADVANCED OLY, with Jim, 730-930pm. Sign up for Sammy’s upcoming Gymnastics Seminar. Sign up for the Olympic Weightlifting Q&A this Saturday evening. January […]

Faces during the rest of the Tabata Row yesterday. :)

Saturday, 11/24/12

Saturdays at CFCC – the hard part is deciding which class(es) to go to! ADVANCED OLY with Jim, 9-11am. FOUNDATIONS with Erin, 9am. SQUATTING ONLY, with Sammy, 9am. ROWING, with Ave, 10am. GYMNASTICS, with Sammy, 10am. ONE HOUR OLY, with Sammy, 11am. WORKOUT OF THE DAY, with Ave, 11am. RUNNING, with Ave, 12pm. HYBRID/ADVANCED OLY, […]

broadjump

Monday, 11/12/12

RUNNING, with Ave, 7am. ROWING, with Ave, 530pm. HYBRID/ADVANCED OLY with Jim, 530-730pm. FOUNDATIONS, with Sammy, 630pm. ADVANCED OLY with Jim, 730-930pm. GYMNASTICS with Sammy, 730pm. CROGA with Tim, 830pm.  “To exercise at or near capacity is the best way I know of reaching a true introspective state.  If you do it right, it can […]

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 […]

Jan, at the East Coast Gold Cup Challenge from this past Saturday.  He's standing up from a power clean here and is showing off a great rack position: the bar sits on the shoulders and the fingertips "babysit" the bar.

Thursday, 10/25/12

ROWING with Ave at 7am. ONE HOUR OLY with Sammy at 12pm. RUNNING with Ave at 530pm. HYBRID/ADVANCED OLY with Jim, at 530-730pm. ADVANCED OLY with Jim, at 730-930pm. GYMNASTICS with Sammy, at 730pm. <— kipping pull-ups and ring handstand push-up skill work! CROGA, with Tim, at 830pm. SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. […]

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 […]

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, […]