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Hybrid Programming up to the hookgrip Classic.

The below programming is intended for members of the Hybrid program of Olympic Lifting only. The Hybrid program is currently closed to more members but will open again as some members come and go – if you are interested in being a part of the program, please email me at erin@crossfitcc.com. HYBRID PROGRAMMING CYCLES leading […]

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Workout of the Day: Wednesday, 7.31.13

Below, Coach Basa hits a 104kg/229lbs clean (that’s 1.85x his bodyweight!). You don’t have to catch all your cleans this low today during “DT” but EVERY one of you should work on having the capacity to hit this position should you need it.  Here are some videos to help you begin working on this position […]

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Workout of the Day: Tuesday, 7.30.13

Don’t forget – sign up for the hookgrip Classic for the next opportunity to compete in Olympic Weightlifting with Liberty Barbell Club!  Space is limited!  If you are part of the Olympic Lifting program at CFCC, you are expected to compete in at least one of these local meets every year :)  Why wait? An […]

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Workout of the Day: Monday, 7.29.13

Catch up on all the Games Happenings here – the winners in the individual competition this year are Rich Froning and Samantha Briggs! One more look back at Coach Zoda’s performance at Nationals this past weekend – both Zoda and Ryan performed like Champions and Ryan came away with a silver medal in his class […]

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Workout of the Day: Saturday, 7.27.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes on each side. Single Leg Squat Hold, 1 minute on each side. Wall Facing Overhead Squat Holds for perfect form (Squat Therapy).  Perform 6 sets of 10 second holds for perfect form. STRENGTH: Overhead Squat, up to a peak of 3. […]

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Workout of the Day: Tuesday, 7.23.13

Registration for the hookgrip Classic is open!  There are a limited amount of spots for this meet – sign up soon! Below, Andrey Demanov (-94kg, Russia) snatching 180kg at the 2012 Olympic Games – when we say “keep it close” and “keep pulling” – THIS is what we mean!  If it’s not THIS close, it […]

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Workout of the Day: Wednesday, 7.17.13

Below, notice: During the split or push jerk you do not HAVE to be able to grip the bar entirely to be able to drive it up in a straight line, though Luke’s grip here is as minimal as it should get. Some prefer to keep a full grip on the bar when putting it over […]

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Notes from the Liberty Barbell Club Q&A

THE CLIF NOTES: Defining Liberty Barbell Club: Entry Level (you are interested in taking classes to improve your olympic lifts for CF or you have just joined LBC and need to be exposed to the olympic lifts before you can consistently train them) – classes for this category of athlete will be Oly Basics (on […]

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Workout of the Day: Thursday, 6.27.13

PROM is this SATURDAY from 7-11pm!  Are you planning on making dessert? I humbly request anything from here. BCCC measurements today are at the following times: 6:30-9:30am Erin 11:30 – 1:30 Greg 4:30-7:30 Erin Just a reminder from little old me, that all of you can definitely clean a LOT of things if you get your elbows under […]

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Workout of the Day: Saturday, 6.22.13

Below, Meg and the Stone. I love Strongman Fridays! All classes today are cancelled for the Liberty Barbell Classic (running from 9-4pm) but that doesn’t mean you can’t get your fitness on.  If you’re at home, try this one on for size!  Also, if you are signed for tomorrow: bring your jumprope, water, and running […]