Wednesday, 7/11/12

Don’t forget!  This Sunday is WATCH THE GAMES day.  Come join us in the gym from 330-730pm – you won’t want to miss out on the epic ending to this CRAZY week of performance!

If you haven’t read it yet – take a look at the changes to CFCC’s Endurance and Conditioning schedule coming up!

If you don’t have a SOLID GOAL for your performance for the Fall – we DARE you to form one ASAP!  If you don’t know where to begin, check out this performance standards list from CrossFit Seattle (one of the first CrossFit gyms EVER) and start with one skill that is ALMOST awesome for you, and one skill that is FAR beyond you.  The programming will change in less than 3 weeks – so stay posted to see how CFCC will help you move into the Fall at your best!

CROGA, with Tim from 8-845am.

CROSSFIT ENDURANCE, with Liz at 530pm.

FOUNDATIONS with Liz at 630pm.

HYBRID OLYMPIC LIFTING, with Erin from 9-11am.

INTRO TO OLYMPIC LIFTING, with Sammy from 530-7pm.

GYMNASTICS, with Sammy at 730pm.

It’s pretty obvious that we all need to be able to deadliest. For ENTIRELY practical purposes of course.


SELF-MYOFASCIAL RELEASE: Barbell Assisted Mashing, Adductors and Quads, 5 minutes.

DYNAMIC WARM-UP: Cat Camel, 15 reps. Adductor Mobs, 15 reps each side. Toy Soldiers, roughly 60ft. (from the front of the gym to the back). Jump Squats, 5 reps.

STRENGTH: Sumo Deadlift, up to peak of 3.


Take 50% of your Peak Deadlift for the day and complete the following for max TOTAL reps:

3 Rounds of 1 minute of each:


BOX JUMP (30/24)



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