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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 once a month and includes 2 hour session designed for your ability level. No experience or conditioning necessary.

Sundays once a month

June session is FULL.

Next session is Sun. Jul. 8 at 12:30 pm

Learn more

Workout of the Day: Thursday, July 19, 2018

WOD:

“The Bear”
Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without the bar resting on the ground

Compare to: Sunday, January 25, 2015 

* For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 5-7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Rest as required between sets, say 2-5 minutes, then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets.

TT WOD: Off Season

Complete all sets for time:

A.  200m Dumbbell Farmer’s carry – Choose your weight.
B.  25 D-ball Over Alternating Shoulder
C.  Maximum height wallball – 30#/20#
D.  50 ft. Rope Sled Pull X 3 each, alternate with a partner – choose your weight.
E.  150 ft. Sled push for time. – choose your weight.

Coach’s notes:


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  • CFC_website_318x318_Time_May18_v1

    Class Time Changes

    Effective July 1, 2018

    CFC Kids will run:
    Mon/Wed/Fri: 4:15pm

    CFC Teens will run:
    Tues + Thurs: 4pm + Sun: 11:30am

    Check the revised class schedule for
    details on all group classes.

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    Attollo Cup Early Bird

    Save the Date: September 22/18

    Registration begins: July 4 – Aug. 7/18
    Men and Women’s Divisions
    No Mixed Teams | $175/team

    T-shirt included if registered before
    Sept. 4/18. Scaled + RX’d divisions.

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Heritage Day Holiday Hours

Saturday, August 4
All classes as scheduled
No Open Gym

Sunday, August 5
All classes as scheduled

Monday, August 6
Open Gym
10 am – 1 pm ONLY

6am
WOD
9am
WOD
10am
WOD
11am
Open Gym11am–5pm
4pm
CFC Teens
5pm
WOD
6pm
WOD
7pm
TT WOD: Off Season

This Week At A Glance. July 16, 2018 - July 22, 2018

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