Monday, 5/2/11. WoD.

SMR of the Day: Lacrosse ball to pectoralis minor, 2m each side. Mobility WoD: Band pec stretch, 5x5s holds on each side. Arm swings side to side, 20 reps. Reverse grip hang, 30s. Scap push-ups, 12 reps. Wall ankle mobilization, 5x5s holds on each side. Hip swings, 15 reps. Wrist stretching, 2m each. MetCon: “Power […]

Friday, 3/25/11

Classes on Friday will be held at 6a, 7a, 8a, 9a, noon, 430p, 530p, and 630p. This weekend is exciting.  Get ready… SATURDAY, at 11am Sammy will be teaching a Muscle-Up Seminar. SATURDAY, we’ll be hosting judging and competing for your LAST chance to finish WOD #1 of the CrossFit Games Open Sectionals at 2pm. […]

Monday, 3/21/11

Classes tomorrow will be held at 6a, 7a, 8a, 9a, 12p, 430p, 530p, and 630p.  There will also be a 730p Oly Spec class.  If you’re still interested in joining the effort to get CFCC to the Regional Level of the CrossFit Games you can still sign up! For those of you that are signed […]

Sunday, 3/20/11

Tomorrow’s sessions will be taught by Jay!  There are only two so be sure to get to one: a 10am and a 12pm. Everyone did an INCREDIBLE job on Saturday – I could not be more inspired by so many of our members showing up to throw a score on the board regardless of how […]

Saturday, 3/19/11

Classes tomorrow are at 9am (regular WOD), 10am CrossFit Endurance, 11am Kettlebellz, 12pm Gymnastics, 1pm (regular WOD), 2pm SECTIONALS WOD and Judging.  If you are competing at 2pm – bring sustenance, drawstring shorts (or something else that won’t fall off during double unders), tall socks (if you think you’re going to scrape up your shins), […]

Wednesday, 3/16/11

Classes tomorrow will be at 6a, 7a, 8a, 9a, noon, 430p, 530p, and 630p. The regularly scheduled OLY Specialization Class is cancelled in favor of a 730p Sectionals Athlete’s meeting. If you cannot do the workout of the day for Sectionals on Saturday at 2pm – this 730p time slot is for you. Please email […]