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Workout of the Day: Monday, 9.29.13

This is the final cycle before we Total on November 1st and 2nd (Friday and Saturday). If you don’t know what the CrossFit Total is, here is everything you need to know about what it is and why we choose to prioritize it. The time slots (each an hour and a half in duration) for […]

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Workout of the Day: Thursday, 9.12.13

Below, deadlifts from the last CrossFit Total for #throwbackthursday – the next CrossFit Total is November 1st and 2nd! Also worth noting is that the CrossFit Total will be RIGHT after the completion of the BCCC – a great test of your ability to eat in a way that supports your STRENGTH. The Nutrition Seminar […]

Workout of the Day: Tuesday, 9/10/13

WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes. Lat Stretch, 1 minute per side.  3 rounds of 30ft. of each: Bear Crawl, Inverted Crawl. STRENGTH:  Strict Press Cluster. Work up to a peak of 1 and then complete 2 complete clusters. CONDITIONING: Row 500m x 4 – ideally with a 1:1 work:rest […]

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Workout of the Day: Tuesday, 8.27.13

What’s actually in a Clif bar vs. What’s actually in a HERO Bar #PEAKWEEK continues! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders, 4 minutes. Pec Minor Release, 30 seconds per side. Scalene Release, 30 seconds per side. SCM Release, 30 seconds per side. 3 rounds of: 3 Reps of Windmill Per Side (choose […]

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Workout of the Day: Thursday, 8.15.13

Remember, the TOTAL is coming – FRIDAY, NOVEMBER 1st and SATURDAY, NOVEMBER 2nd. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball as needed, for 5 minutes. Then, we will split the group into two.  GROUP 1 completes the Muscle-up Drills. GROUP 2 completes the Handstand Push-up Drills.  SKILL WORK: Work on the skill you choose for 15 […]

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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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Workout of the Day: Monday, 7/15/13

Happy Monday, y’all. Below, Coach Tim and Coach Rachel demoing the partner assisted lat stretch. Pay special attention to Tim’s joyful expression.   WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll and lax ball as needed, 5 minutes. Spiderman stretch, 1 minute per side. Partner assisted lat stretch, 1 minute. Then, 1 PERFECT round of […]

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Workout of the Day: Thursday, 5.15.13

GYMNASTICS, with Danny, at 6am, 530pm and 630pm. (a fun WOD today!) SQUATTING ONLY, with Danny, at 430pm. HYBRID/ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm. Things to remember: Prom is Saturday, June 29th.  It will be fabulous.  You must be there. The Nutrition Seminar is this Saturday, from 12-230pm. You will be in a bathing […]

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Workout of the Day: Saturday, 4.27.13

HYBRID/ADVANCED OLY, with Jim, 9-11am and 1-3pm. WORKOUT OF THE DAY, with Chris, 9am and 2pm. SQUATTING ONLY, with Tim and Chris, 10am. OLY BASICS, with Jim and Chris, 11-1230pm. BEACH SEASON, with Chris, at 1pm. GYMNASTICS, with Tim, at 1pm. Antonio, coming up from the very bottom of a beautiful back squat.  His spine […]

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Workout of the Day, 3.6.13

INTRO to OLY, with Erin, 12pm, 430pm, 530pm, 630pm. FOUNDATIONS with Erin, 730pm. (We’ll be working on the Deadlift and the Overhead Squat!) New member, Max, fighting to get to the top of a pull-up! WORKOUT OF THE DAY: NEURAL RECHARGE DAY!  Think fast all day today and you’ll do well on the first day […]