Tag Archives: Scores

Monday, 9/3/12

2 Sep

Classes are cancelled for the holiday today (the Advanced Oly class is still on but full from 10-12pm).  Enjoy the extra rest OR if you really need to burn some Labor Day energy off… check out CFCC’s Travel WOD section.

If you have some time over the weekend, here are the many many Board Scores that we weren’t able to post in the last few weeks.  Thanks for your patience!

See all the boards after the jump…

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Wednesday, 10/19/11

18 Oct

Wanna be a better runner?  How about trying to be better at running a little bit? CROSSFIT ENDURANCE is at 530pm tomorrow!

We have some very special coaching going on tomorrow… Chris will be coaching the morning and the noon and then, due to some family commitments he has been called away to the shore for the rest of the week.  As such, at 530pm Tim, (YUP, THAT TIM) will be coaching with Jim (YUP, THAT JIM).  Things might get weird.  Sammy will coach the 630pm.


SELF-MYOFASCIAL RELEASE: Foam Roll or PVC to IT Bands, also Lax Ball with PVC to Upper Traps, until 10 past.
MOBILITY: Band Assisted Rack Stretch, 1 minute each side. SCM Stretch, 1 minute each side.
DYNAMIC WARM-UP: Take about 15 seconds with each movement: Arm Swings, Leg Swings, Hip Swings, Jump Squats
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
ASSISTANCE WORK: Natural GHR, with a partner, complete 3 sets of 10.
METABOLIC CONDITIONING: AMRAP in 5 minutes: Double Unders.

Scores from Monday.  “Death By Thrusters”

Top men’s scores: 1) Hunter, 16 + 5 2) Big Jim, 12 + 9 3) Lux, 12 + 1

Top women’s scores: 1) Cassie, 12 + 12 2) Record, 12 + 8, 3) Shanie Mac, 10 + 8

ON RAMP with Liz at 630pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Feet and Gastroc (seated position), 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Adductor Mobs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Double Under Skill Work, 10 minutes.
SKILL WORK: Broad Jump
POWER: 6 attempts at a max Broad Jump. Record best attempt!
METABOLIC CONDITIONING: AMRAP in 8 minutes: Burpee Box Jumps.

Scores from the last few days.

1 Jun

Back Squat and Kipping Pullup "Lynne"

Memorial Day "Helen" with the ON RAMP

Breaking "Helen" down (Memorial Day)

Gymnastics on Tuesday

ON RAMP, Tuesday, Team "Kelly"


Scores from the A.M. classes today

24 Feb