Wednesday, 1/30/13

GYMNASTICS with Sammy, at 8am, and 730pm. – The morning is FULL! Whoa!

INTRO TO OLY, with Sammy, 12pm, 430pm, 530pm, 630pm.

CROGA, with Tim, 530pm.

SHOULDER LOVE, with Erin, 530pm.

STRONGMAN, with Tim, 630pm.

SQUATTING ONLY, with Tim, 730pm.

More then 140 people completed the Workout of the Day on Tuesday (WHAT?!) and one of them was Memo, who has been working diligently for a YEAR AND A HALF to finally get a strict pull-up.  Today, she FINALLY got it!  Way to go, Meg!
There’s more #peakweek wonder to come tomorrow – ESPECIALLY because of what we’re doing… don’t miss it!

Memo gets her first dead-hang pull-up! from CrossfitCC on Vimeo.


MOVEMENT PREP: Lax Ball and Foam Roll as needed, 5 minutes. Then, complete 3 rounds of 3 jumping lunges (switch feet 3 times) and 3 glute bridges plus overhead reach per side.

STRENGTH: Conventional Deadlift, work up to a peak set of 1.

CONDITIONING: “Fran” 21-15-9 reps of: Thruster (95/65), Pull-ups

Have you done something you’ve never done before at CFCC? This board is for you!


We all have things that we WANT to do, but that we’re afraid to TRY to do because we’re not sure what the outcome of trying will be – don’t let that stop you this year!  Ask our wonderful desk help folks to send a picture of you holding up YOUR goals for 2013 and we’ll post the pictures up to hold you accountable!


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