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 […]

Wednesday, 2/8/12

Congrats to Morgan Voz and Jordan Klein for getting your FIRST DEADHANG PULL-UPS! Specialized Classes: CrossFit Endurance (Rowing) with Liz at 530pm, Mobility with Tim after the noon for a half hour, and at 730pm, Intro to Olympic Lifting with Erin from 6-730pm. Sign up for the Games Team.  Do it.  Before I personally call […]

What’s the deal with the Nutrition-ey Challenge Stuff?

Here’s what you need to know about how CFCC is helping YOU to move into 2012 at your best: This Wednesday (that’s right, today) there’s a Nutrition Seminar happening INSTEAD of classes at 630pm.  Why are we doing this INSTEAD of classes?  Because what you eat affects your mood, your body composition (whether you want […]

Friday, 9/16/11

This is your last chance to buy a ticket to the Paleo Seminar that will be taking place this Saturday at CFCC from 9a-4pish. Again, this Seminar is by FAR the best way you can get a step up on to the next round of the Nutrition Challenge set to begin in October.  One lucky […]

Thursday, 8/25/11

Need some paleo carb sources? Diane from Balanced Bites has ‘em right here! Does anyone know what to do with lotus root? You wanna be lean?  Check out what former Eagle and CrossFit Football Owner John Welbourn has to say about it. If you haven’t yet signed up for Diane’s Seminar coming to CFCC on […]

Friday, 7/22/11

Don’t forget to sign up on the Google Calendar to attend the Mock Olympic Lifting Competition tomorrow afternoon (Saturday) at 2pm.  Your fellow CFCCers will be lifting for a max in the snatch and the clean and jerk in preparation for their competition the following weekend in York, PA.  In short, it’ll be AWESOME and […]

Tuesday, 4/5/11. Workout of the Day.

Reminder: The first nutrition seminar will be THURSDAY AT 5:30 INSTEAD OF THE NORMAL WOD. I will be introducing this season’s CFCC BCCC.  Please plan accordingly.   SMR for the Day: Foam roll your “lats”. 1.  Grab a foam roller. 2.  Roll around on your lats for at least 1 minute per side. 3.  Use […]

Sunday, 3/27/11

Classes: 10am (regular WOD – Erin), 11am KIPPING SEMINAR. After that we’ll be cleaning up the gym and getting it ready for inspection on Monday.  If you want to help, please come by!  If you’re not sure if you want to help, please text me! 609 760 2173. Plyo box jumps, 5mins to a peak […]

Saturday, 3/26/11

Sessions tomorrow are at 9am (Liz, regular WOD), 10am (Liz, CrossFit Endurance), 11am (MUSCLE-UP SEMINAR!), and 12pm (Sammy, Gymnastics), and 1pm (Sammy, regular WOD). Games Competitors can show up to judge, compete, and be judged at 2pm. This is your LAST opportunity to submit your score for my approval on the CrossFit Games website! Arrus’s […]

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. […]