Thursday, 8/23/12

22 Aug

So many of our CFCC Coaches will be away this weekend that we’ve had to make some pretty big changes in the weekend schedule – please check out MINDBODY ahead of time and remember that we do REQUIRE that you sign up for classes that you wish to attend.  Also, please note that the 6am, 7am, and 8am, will be the only available classes that you may attend THIS FRIDAY.  The rest have been cancelled.  We promise this doesn’t happen, like EVER. This weekend’s a bit of an exception, and your patience (and your attendance to Saturday’s GRUELING Workout of the Day…) is greatly appreciated!

HYBRID OLY with Sammy, 7-9am and 530-730pm.
ADVANCED OLY with Jim, 9-11am and 730-930pm.
CROGA with Tim, 1pm and 6pm.

Interested in CFCC’s perspective on Nutrition and Performance?  Sign up for the Nutrition Seminar that is FREE for members on MINDBODY under “SEMINARS”.

Noticing that someone is consistently making you want to work hard in the gym every day?  Seeing that some person is always putting your weights away for you before you even notice?  We want to know who these people are and GIVE THEM A FREE MONTH OF CFCC!  Every month, one fantastic “Member of the Month” will be crowned based on YOUR VOTE ALONE – if you know who you want to see reap the benefits of being awesome send an email to!

If you haven’t heard yet, Coach Chris is in Australia for the next few weeks.  We apologize for the awkward schedule until he gets back – but look forward to seeing lots of updates from Chris in return for his time away!  If you’re looking for a little time away… check out TrapDoorAthletics, purveyors of all things fun and nature-like outside of the box.

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Upper Back, 2 minutes.

MOBILITY: Partner Assisted Lat Stretch, 1 minute per side. Pec Stretch, 30 seconds with “Y” and “T”

DYNAMIC WARM-UP: Boz Overhead Squat Warm-up

STRENGTH: Barbell Press, up to a peak of 1

METCON: “Jeremy” 21-15-9 reps of: Overhead Squat (95/65), Burpees

Previous Jeremy scores are HERE.


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