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Workout of the Day, 4.1.13

ROWING, with Greg, at 630pm. FOUNDATIONS (dumbbell thruster review and front squats), with Greg, at 730pm. HYBRID/ADVANCED with Jim, 330-530pm, 530-730pm, and 730-930pm. Below, Fasolino. Up top, his postural progress from weeks of careful attention to his shoulders in “Shoulder Love” class and Croga. We’ve got something in the works for our “corrective exercise” genre […]

Workout of the Day, 1/10/13.

       

Friday, 8/17/12

A little weekend reading: 1. WHY DO IT RIGHT WHEN I CAN DO IT WRONG? – why Range of Motion matters… and why we love sexy metcons too but you should probably do them well – it’s SEXIER! 2. CROSSFIT, it’s not for everyone. - seriously, not joking. 3. Eggs, Cigarettes – you saw the study, […]

Monday, 2/6/12

By the end of this week we’ll be trying to have everyone on board with the new MINDBODY scheduling system – if you’re unaware of the changes, please check out this post. To get started with signing up for classes, just go here. This is all a big part of making CFCC as safe, and […]

Thursday, 10/27/11

DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Arms Extended Plank, Arm Swings, Leg Swings, Hip Swings, Back Leg Swings. POSTURE and STABILITY: Handstand Hold, 1 minute each side. SKILL WORK: One Armed Handstand (Wall Assisted) STRENGTH: Single Arm Dumbbell Press, up to a peak of 3. METABOLIC CONDITIONING: For time: 15-12-9 reps of: Weak […]

Thursday, 9/1/11

Anybody who is in attendance (whether current member or not) at the Balanced Bites Paleo Seminar will also have the chance to win a FREE MONTH OF CFCC! If you still haven’t signed up – go here now! The special rate lasts for only a day longer!  If you have questions about attending – please […]

Tuesday, 5/10/11

So you want to learn to do a free-standing handstand? Or do a muscle-up? Tuesday night at 730p our Gymnastics class will be doing a little of both! Self-Myofascial Release of the Day: Foam Roll anything that feels sore, 5 minutes. Mobility Workout of the Day (more on rowing if you click here): 90/90 off […]

Saturday, 10/23/10

STRENGTH: Thruster, 6 reps, up to a peak set of 1. METCON: 3 Rounds for time of: 15 Thrusters @ 1/2 peak 15 Knees to Elbows