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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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Thursday, 4.18.13

GYMNASTICS, with Danny, at 6am, 530pm, and 630pm. (Muscle-ups and Strict Handstand Push-up Practice). SQUATTING ONLY, with Danny, at 430pm. ADVANCED OLY, with Jim, 3-5pm, 5-7pm, and 7-9pm. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders, 5 minutes. Deep Squat Belly Breathing plus Lat Stretch, 1 minute. Barbell Assisted T-Spine Extension, 1 minute per […]

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Thursday, 9/20/12

BCCC Q&A at 630pm, in the Lounge.  All members of the gym are invited! CROSSFIT ENDURANCE, (Rowing) with Liz, at 530pm. if you had no idea what you were doing while rowing yesterday – Rowing Class is FOR YOU! FOUNDATIONS, with Liz, at 630pm. HYBRID/ADVANCED OLY with Jim, 530-730pm. ADVANCED OLY with Jim, 730-930pm. CROGA, with […]

Tuesday, 9/18/12

It’s day 2 of Peak Week! ONE HOUR OLY with Sammy, at 12pm. SQUATTING SESSION, with Sammy at 630pm. GYMNASTICS, with Sammy, at 730pm. – Super fun metcon if you’re new to kipping handstand push-ups, AND there’s a skill section for kipping HSPU and Toes-to-Bar. Gymnastics is cancelled this Thursday so come out and play […]

Tuesday, 9/11/12

ONE HOUR OLY with Sammy, 12-1pm.  This is an intro ONLY class that will only include practicing ONE of the Olympic lifts.  You will have a say in which lift you’d like to work on, but you are welcome to defer to the Coaches preference given the whole state of your training.  You MUST be […]

Friday, 8/10/12

Some reading for the weekend: 32 Slow-Living Inspired Ways to Spend Summer (before it ends!) from Mark’s Daily Apple! Is CrossFit dangerous? A pretty incredible story – and, at the end, a CrossFit Headquarters Level 1 Coach raps to Biggie Smalls – what more could you ask for??? Required reading: “If you compare yourself with […]

Friday, 7/20/12

The noon session is cancelled today due to CFCC’s entire staff being involved in the process of interviewing potential new Coaches for the gym!  The 330pm, 430pm, and 530pm sessions are still on! Thoughts on the CrossFit Games from 13th Place. Some thoughts on training with barbells from a man who’s made history doing so. […]

Wednesday, 4/11/12

Did you like Olympic Weightlifting on Tuesday?  What would you like to see improve by the end of the cycle?  Post to comments! ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY!  These classes are 45 minutes long and will […]

SATURDAY, 12/17/12

GAMES: 12pm today (Saturday) and 11am on SUNDAY – no matter what the Calendar says, sorry, it’s been finnicky! SPECIALIZED SESSIONS: THERE IS NO ENDURANCE TODAY!  1pm GYMNASTICS SKILLS SESSION with SAMMY – on MUSCLE-UPS. “Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.” – Samuel Beckett 9am and 2pm SESSION: SELF-MYOFASCIAL […]

Friday, 3/9/12

Specialty Classes: Advanced Olympic Lifting 3-5pm, 5-7pm – wondering what it takes to attend this class? Elements: 7a with Cassie, 9am with Chris. SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Glutes and Hamstring Tie-in, 5 minutes. MOBILITY: Coaches Choice, 5 minutes. DYNAMIC WARM-UP: 3 rounds of: 10 Plate Loaded Good Mornings (Sumo Stance, Slight bend […]