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NEW for CFCC members only: accelerate – a 40-day women’s only need-specific training program.

As many of you know, for a long time I have been toying with the idea of offering a women’s only class for a temporary cycle.  I have also struggled with the challenge of trying to figure out how to give very specific attention to those of you who have been frustrated by slow progress […]

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Hybrid Programming up to the hookgrip Classic.

The below programming is intended for members of the Hybrid program of Olympic Lifting only. The Hybrid program is currently closed to more members but will open again as some members come and go – if you are interested in being a part of the program, please email me at erin@crossfitcc.com. HYBRID PROGRAMMING CYCLES leading […]

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Workout of the Day: Monday, 8.12.13

A large portion of the gym is going to be out at CrossFit Generation this coming Saturday to compete in a little affiliate round-up competition.  The event is definitely open to spectators so please come if you can! Think before you squat – just a little bit. When the count comes today, “5, 4, 3, […]

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Workout of the Day: Monday, 8.5.13

Welcome to Day 1 of a 3-month long strength-biased cycle in preparation for the CrossFit Total on November 1st!   (See the post about the cycle here) In honor of this great beginning, I give you this image of Coach Tim in his days before he cleaned up his act at CFCC: WORKOUT OF THE […]

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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 […]

Workout of the Day: Monday, 7.8.13

The next 4 weeks of programming at CFCC are posted! From last week, Robert gets his muscle-up! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball and Foam Roll as needed, 5 minutes. Wall Quad Stretch, 1 minute per side. SKILL WORK: Muscle-up Technique Review STRENGTH: Back Squat, up to a peak of 5. CONDITIONING: “Death […]

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Workout of the Day: Monday, 5.13.13

BIG THINGS HAPPENING THIS WEEK: 1. Our next Nutrition Seminar is happening this coming Saturday from 12-230pm.  Don’t miss it! Sign up on Mindbody under “Seminars”. 2. We’re still getting people together to cheer Record on at Regionals.  Check this Facebook event out for details.  Regionals is the weekend of June 7th. 3. Luke, Bova […]

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Workout of the Day: Sunday, 5.12.13

9am Workout of the Day: Cassie and Rec 10am CROGA: Tim 11am SQUATTING ONLY: Cassie and Rec 11am STRONGMAN: Tim (Oly as per usual) Why are we proud?  Because we have the best gym members EVER. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball and/or Foam Roll as needed, 5 minutes. Wall Quad Stretch, 1 minute per side. Pec […]

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Programming: Leveled Classes, Specialized Class Recommendations, and This Week!

Here’s a simple breakdown of some changes we are making in the programming for this cycle leading up to the CrossFit Total.  Please especially note the CFCC End-of-the-Open Partay and Open Forum taking place on THIS Friday, 730-9pm (you can sign up on Mindbody to attend).   Basic Goals for this Cycle:  prep for the […]

Schedule, CFCC’s Spring 2013

CFCC’s new Spring Schedule!

Click here to see the full schedule (Mindbody also reflects this!). Some highlights: We’ve added a 9am, 330pm, and 830pm class Monday through Thursday. We’ve also added a 730pm on Friday. More Foundations classes! New hours for Olympic Lifting including: Advanced ONLY classes and Hybrid ONLY classes, and Intro to Oly added at peak times […]