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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: Saturday, April 21, 2018

Back Squat – 2, 2, 2, 2, 2, 2, 2

TT WOD – Partner:

A.  Back Squat – work to a moderate double.

B.  In partners complete:
1000m Row
100 Kettlebell (KB) Swings – 1.5/1.0 pood
800m Row
80 KB Single Arm Walking Lunges  – 1.5/1.0 pood
600m Row
60 Back Squat – 135#/95#
400m Row
40 Toes to Bar
200m Row
20 Overhead Squats – 135#/95#

Coach’s notes:  Post time to complete to comments.

Compare to November 27, 2017

Coach’s notes:

Post loads for all sets to comments.
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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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  • CFC_website_318x318_ClubPasses_Mar18_v1

    Use Them or Lose Them*

    Effective April 30, 2018
    Club Passes are expiring.

    Barbell Club
    Sunday: 2:30-4pm

    * if you don’t use them, a credit will be applied to your account

  • CFC_website_318x318_SpringSchedule_Mar18_v1

    New Spring Schedule

    Effective May 1, 2018

    Spring is coming. Change is in the air.

    7am classes: Mon, Wed, Fri. only

    Stay tuned for new classes and additional programming


Victoria Day Weekend

Monday, May 21, 2018

Open Gym: 10am – 1pm ONLY

TT WOD: Partner7–8:30am
CFC Kids8:45-9:30am
Group Class9:30am
Group Class10:30am
Open Gym 11:30am
Open Gym
Open Gym ends 1:30pm

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

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