Workout of the Day: Tuesday, 9/10/13

WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes. Lat Stretch, 1 minute per side.  3 rounds of 30ft. of each: Bear Crawl, Inverted Crawl. STRENGTH:  Strict Press Cluster. Work up to a peak of 1 and then complete 2 complete clusters. CONDITIONING: Row 500m x 4 – ideally with a 1:1 work:rest […]

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Workout of the Day: Tuesday, 9.3.13

Coach Rach and Lindsay Brase are completing a bike to shore ride in support of Multiple Sclerosis research. If you’d like to support them in their ride you can do that here for Rachel, and here for Lindsay.  They ride in about a month! The CrossFit Total is Friday and Saturday, 11/1-2 – this entire […]

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PROGRAMMING for the Total – 3 months out!

Rest easy today, CFCC. We are about to start a 3-month cycle in prep for the CrossFit Total! Hey, friends! I know a lot of you have been clamoring for the next cycle to be posted. Here’s the official lowdown for what we’ll be doing and what it has to do with the CrossFit Total […]

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Workout of the Day: Tuesday, 4.30.13

GYMNASTICS, with Rach, at 6am, 530pm and 630pm. SQUATTING ONLY, with Danny, at 430pm. ADVANCED OLY, 3-5pm and 5-7pm with Jim. INTRO to OLY, 5-6pm and 6-7pm with Jim. ROWING with Greg at 630pm. FOUNDATIONS, with Greg at 730pm. “When you have once seen the glow of happiness on the face of a beloved person, […]

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Workout of the Day, 4.16.13

GYMNASTICS, with Rach, at 6am, with Danny, and 530pm and 630pm. (Kipping and Front Levers!) SQUATTING ONLY, with Danny at 430pm and 730pm. INTRO to OLY, with Jim, at 5pm and 6pm. ROWING, with Greg, at 630pm. FOUNDATIONS, with Greg, at 730pm. ADVANCED OLY, with Jim, 3-5pm and 7-9pm. It’s a very special Coach’s birthday […]

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Workout of the Day, 4.9.13

GYMNASTICS with Rach at 6am and Danny at 630pm and 730pm. SQUATTING ONLY, with Danny, at 430pm and 530pm. HYBRID/ADVANCED OLY, with Jim, 530-730pm and 730-930pm. ROWING with Greg, at 630pm. FOUNDATIONS with Greg, at 730pm. See the bottom of the post for all specialized programming. Shana, judging JPap’s lockout during the press. If you […]