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Lifting Ourselves and One Another
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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.

More info | Sign up

Book a private session

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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

    SIGN UP

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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.

    Sundays

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

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

    Sign Up

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    Moga & Mobility Club

    Saturdays 11:30am-12:30pm

    Moga led by Lacey Bradley
    or
    Mobility led by Coach Todd

    Alternates weekly

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

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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

6am
Group Class
7am
Group Class
9am
Group Class
10am
Group Class
11am
Open Gym11–4pm
5pm
Group Class
6pm
Group Class
7pm
Group Class
8pm
Intro to CF

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

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