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WORKOUT OF THE DAY: Sunday, 10.27.13

Below, Wallballs at Fallball. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Pecs and Rhomboids, 6 minutes. Pec Roll, 1 minute on each side. 3 rounds of: 30ft. Samson Stretch Lunges, 30ft. Mermaid Walk. SKILL WORK: Spend 15 minutes working on HSPU. (Learn to use the bands to kick up and complete these with assistance […]


Workout of the Day: Sunday, 5.19.13

BENCHMARK, with Cassie and Record at 9am, with Tim at 1pm. HYBRID/ADVANCED, with Jim, from 9-11am, from 2-4pm. CROGA, with Tim, at 10am and 12pm. FOUNDATIONS, with Cassie and Record, at 10am. SQUATTING ONLY, with Cassie and Record, at 11am. INTRO to OLY, with Jim, at 10am and 1pm. STRONGMAN, with Tim at 11am. Don’t […]


Workout of the Day: Thursday, 5.2.13

GYMNASTICS, with Danny, at 6am, 530pm and 630pm. ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm. SQUATTING ONLY, with Danny, at 430pm. Hey, friends!  Don’t forget to sign up for the CrossFit Total on Mindbody under “Seminars” – if you’re not sure you’d like to participate, at least come spectate!  It’s a GREAT time. Also, take […]


Workout of the Day, 3.21.13

Some CFCC ladies just prior to the announcement of 13.3. WORKOUT OF THE DAY: Rules that you must be familiar with especially if you are on our Games Team! Some advice for competitive athletes: First off, let me say that even if you can’t do muscle-ups, you can still attempt to do your best on […]