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MONDAY MOTIVATION: “Learn and play new sports”… and do the things you’re afraid of – from Coach Rach!

Hi, CFCC.  This is Mama B, Coach Rach, long time member of 6am madness. As most of you know, I completed The Steelman Triathlon yesterday, August 11th, at Lake Nockamixon in Pennsylvania.  I wanted to write a blog post about my experience this summer training for my first triathlon (the sprint distance of 860 yard swim, […]

Workout of the Day: Thursday, 8.1.13

Don’t forget, Custom Fit Meals is now a service we offer at CFCC! Below, the female winner of the CrossFit Games 2013. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, 2 reps per side. Single […]

Workout of the Day: Thursday, 7.25.13

Don’t forget, Custom Fit Meals is now a service we offer at CFCC! The Winner of the CrossFit Games Masters’ Division, and inspiration for us all.   WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, […]

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Workout of the Day: Thursday, 7.18.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, 2 reps per side. SKILL WORK: Pose Running Drills – take a look at this post for more on these drills and what POSE is. CONDITIONING: “Kelly” […]

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Workout of the Day: Thursday, 7.11.13

Fair warning… the CrossFit Total is coming… on November 1st and 2nd, 2013! For those of you who are new to the gym – this is a FREE event opened to all members of the gym where you max your Back Squat, your Deadlift, and your Military Press ALL in one day.  It’s a lot […]