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Lifting Ourselves and One Another

Intro to CrossFit

Learn the basic CrossFit movements and fundamentals. This comprehensive program meets twice a week for 2 weeks and includes 4 one-hour classes designed for your ability level. No experience or conditioning necessary.

TUE: 8pm – 9pm
THURS: 8pm – 9pm

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Workout of the Day: Thursday, March 23, 2017

A.  Oly Complex tech work – Power Clean/Hang Power Clean/Front Squat X 2/Push Jerk X 2

B.  Tabata Intervals for reps:

1. Ring Push-ups
2. Strict Pull-ups
3. Kettlebell Swings – 1.5/1.0 pood
4. Toes to Bar

Coach’s notes:

Post loads and comments for complex and reps per exercise and all totals for tabata.
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We All Start Here

Sign up for our 4-session Express Intro to CrossFit Program, or book a Private Foundations Session to learn the basics.

Special Offer: Sign up for a one-year membership and receive a Private Foundations Session for free.

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    2017 Reebok CrossFit Open

    Join CrossFitters around the world in the annual Reebok CrossFit Open competition!

    5 WODs for 5 weeks

    $125 for members |  $175 for non members


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    Machine Club

    Programmed and led by
    2015 CrossFit Game Athlete Alex Parker

    Saturdays from 2:30-3:30 pm
    Starting Sat. Oct. 15

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    Targeted Training: Gymnastics

    Build your gym skills. Push your limits.


    Apr. 2 – Jun. 18 (no classes Mar. 16 and May 21)
    4 – 5:30 pm

    Members: $275 • Non-members: $375
    Max class size 12

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    Moga & Mobility Club

    Saturdays 11:30am-12:30pm

    Moga led by Lacey Bradley
    Mobility led by Coach Todd

    Alternates weekly

    Use your CFC Club Pass
    10 visits: $75 (members)
    or $200 (non-members)


Family Day Holiday

Family Day Weekend Holiday Hours

Saturday, February 18, 2017
All Adult + Kids classes as scheduled
• No Open Gym • No Intro

Sunday, February 19, 2017
All Adult + Teens classes as scheduled
• No Targeted Training • No Clubs

Monday, February 20, 2018
Open Gym 10am – 1pm ONLY

Group Class
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Open Gym11–4pm
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Intro to CF

This Week At A Glance. March 20, 2017 - March 26, 2017

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