Thursday, 6/7/12

6 Jun

You can still sign up for Summer Camp – it’s  a full weekend of campfires, food that tastes good and is good FOR you, seminars ABOUT food, olympic lifting, gymnastics, running, and trips to the woods and morning CROGA – it’s quite possibly – one of the BEST WEEKENDS of your life that you haven’t lived.  SIGN UP ALREADY!

Are you going to CrossFit for Hope? It’s an occasion to meet and train with CrossFitters from other affiliates, donate if you’d like to so that kids with leukemia can get stronger, and generally have a GREAT Saturday.  Make sure you sign up here so they know how many people to expect and write your name on the left side of the board if you’d like to give/receive a ride! Meet at the gym at 8am (yes, we know that means you won’t be able to go out Friday night – LAAAAAAME – go out Saturday!)

CONDITIONING with Tim at 630a-7a.
CROGA at 630pm with Tim.
ADVANCED OLY from 9-11am and 730-930pm with Jim.
HYBRID OLY from 7-9am, 530-730pm with Sammy.

Scotti shows off her CFCC BCCC (Body Composition Change Challenge) results while deadlifting. To get what you have never had, you must do what you have never done!


The Snatch will be a part of our programming every Thursday for the next 8 weeks!

MOBILITY for POSITION: Cat Camel, 10 reps. Wrist Stretches, about a minute here. Then, the low band rack stretch from the mobility WOD below, 1 minute each side. Band Overhead Stretch, 1 minute each side.

POSITION: Bridge Progressions. Learn the movement. Practice for 5 minutes. Try to make a change in your overhead position!
STRENGTH: Snatch, work up to a peak set of 2.
METABOLIC CONDITIONING: 5 Rounds for time of: 5 Single Arm Overhead Squat each side (1.5/1), 20 Double Unders
*if no double unders, use 50 singles.*
RESETTING THE POSITION: Spiderman Stretch, 1 minute each side.


A really great man is leaving us for bigger and better things, and I REALLY hate saying goodbye but….

Paul (yellow shirt) has taken his time at CFCC in many different directions: he’s rowed his heart out with Liz, L-pull-upped his way through Gymnastics, healed many a regular old CrossFit tweak in Croga with Tim, excelled in Olympic Lifting with Jimbo Slice and has even gone so far as to win CFCC’s only local competition, the Battle of the Bands. He’s an example of what can happen when you simply make yourself at home here.  I remember when Paul ever-so-humbly entered CFCC for the first time after having trained on his own for a fair amount of time. I’m not sure if there’s SOMETHING weird in the coffee at Dunkin’ Donuts but somewhere over the last year, he’s become exceptional. With all that patience, and with such a cooperative spirit, we’re sure he’ll do well wherever he goes.

Dear Paul, we will miss you so much!  Strength for the journey, friend!


2 Responses to “Thursday, 6/7/12”

  1. Kate June 7, 2012 at 6:45 am #

    Paul, best of luck! We will miss you!

  2. Arrus June 7, 2012 at 8:07 am #

    Do and lift big things Paul!

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