Thursday, 1/31/13

ROWING, with Ave, at 8am and 530pm.

INTRO to OLY, with Sammy, at 12pm.

HYBRID/ADVANCED OLY with Jim at 530-730pm and 730-930pm.

RUNNING, with Ave, at 630pm.

FOUNDATIONS, with Tim, at 730pm.

Want some grassfed beef?  Check out the cowshare opportunities at a our CFCC EATS Facebook page and/or the signs in the bathrooms and around the gym!

MEMBER OF THE MONTH: We’re choosing one for February soon!  This is a person who embodies the life and spirit of CFCC who is nominated by YOUR emails to and then receives a FREE month of CrossFit at CFCC.  Send your nominations in, and where possible, please be descriptive!

Some thoughts on: why we don’t deadlift ERRRRday. I agree with most of this article except perhaps the math.  It’s not quite true to life.  The larger points though are very relevant for your more thoroughly informed experience at CFCC – take a gander!

Many thanks to Coach Danny and Chris for making Wednesday of #peakweek a fun time. :)  And congrats to all of you for all the many, many PRs of yesterday!  We’re gonna have to buy more plates at the rate this is going!



MOVEMENT PREP: Lax Ball and Foam Roll as needed, 5 minutes.

STRENGTH: Back Squat, up to a peak of 1.

SKILL WORK: Review the Power Clean for a few minutes.

CONDITIONING: “Power Elizabeth” 21-15-9 reps of: Power Clean (135/95), Ring Dips

*if there is a need, those who are using an average band on the rings (instead of something more difficult) should use push-ups as a sub instead.

Just a few of a series of shots I’ll be putting on our Facebook page over the weekend.


Pretty much sums it up.

Picture 6

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