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Workout of the Day: Saturday, 4.11.15

COMPETITOR TEAM PRACTICE: Part 1 Every 90 seconds for 12 minutes (8 attempts) Clean + Hang Clean + FS Men start at 185# or 65% of max clean, Females start at 115# or 65% of max clean. Weight must increase every attempt. If you fail you must go down in weight on the next rep […]

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Workout of the Day: Thursday, 2.26.15

“A Reason to Try” If you want to join all of the CFCC athletes who are already signed up for the Open, it’s not too late ! Register here! Not every CrossFit athlete lives to compete. Such is the case for three schoolteachers out of one box in Santa Cruz, California. The Open TONIGHT we will be […]

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Workout of the Day: Friday, 2.6.15

Jason Khalipa wins “Jackie” at the NorCal Regional in 2013 with a time of 5:04 WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats, quads, t-spine 4 minutes 3 Rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, 10 Lateral Goblet Squats, 3 SA OHS/ arm w/2 […]

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Workout of the Day: Friday, 1.16.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to calves and bottom of feet for 4 minutes 3 Rounds: 3 TGU sit ups/arm, 5 hollow rocks, 5 superman (arch ups), 10 ohs w/pvc, 10 snatch balance w/pvc STRENGTH/SKILL: A. OHS x 3 reps x 3 sets, Rest 60 – 90 seconds B. EMOM x 6 minutes […]

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Workout of the Day: Tuesday, 1.13.15

  WORKOUT OF THE DAY: MOVEMENT PREP: Softball/Lax ball to lat (OH tissue smash) 1 min/side, OH w/ext rot bias band stretch (0:45 sec on video) x 1 min/side 3 Rounds: 10 pvc pass throughs, 8 ohs, 6 snatch grip RDL, 20 second HS Hold STRENGTH: A. Every 90 seconds x 4 sets Hang Power Snatch + Power […]

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Workout of the Day: Wednesday, 9.24.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and quads for 3 minutes + 2 Rounds: 10 vertical jumps, 10 pass throughs w/pvc, 10 ohs w/pvc, 5 snatch balance w/pvc then Partner assisted wall quad or superman stretch x 60 sec/side STRENGTH: A. Hang Power Snatch + Power Snatch + OHS (1+1+1) x 4 […]

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Workout of the Day: Wednesday, 9.10.14

In case you didn’t know… CFCC Movie Night and Potluck is happening THIS Friday. Sign up here! Everything you need to know about RECHARGE Introducing CFCC Liasons Cait and Shana We are holding a 2 hour introductory Strongman clinic on Sunday, September 28th open to both CFCC member and non-members. Sign up here and email Record […]