Main – Level 1 Skill 6 Min EMOM 1 Min Plank 1 Min Bicycle Crunch in Hollow Position Weightlifting Pause Back Squats (8-8-8-8) @60% WOD 3 Person Team WOD “Caterpillar Style” 50 Kettle Bell Swings 25 Ring Dips 25 Box Jumps 50 Walking Lunges 50 Air Squats 25 Power Cleans 25 Pull Ups
A veteran Crossfitter asked me about my programming the other day. He asked is your goal conditioning or strength based? I said I want everyone to squat a lot! His eyes opened wide and he smiled. It’s the foundation for everything in life and training. If squatting is your weakness come to CFBG and it will become your strength. I guarantee it. Im doing a 7×3 3 sec pause squats today. #cfbg #crossfit #strengthtraining
TODAY IS THE DAY!! We are going to Partay!! We have a very special announcement to make. Not only do we have three coaches graduating. WE are launching a secret challenge. Want to be the first one to know?!? Come out and party with us!!! http://ow.ly/wjwCz
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Burlingame, CA 94010
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We are a week into our "Everything in Moderation" Nutrition Challenge. The high-fat, low-carb approach is taking some people out of their comfort zones. Not so for Tara, she's posting some gourmet-lookin' pictures on our challenge group page. Whether you're doing the challenge or not, have you tried any new recipes this week? Share them with us! That's what the community is for :) (Thanks to Tara for the photo!)
For those of you with smartphones there is a free app you can download to automatically calculate your weights for this new strength cycle. Search "Wendler Calculator" or "5/3/1 Calculator" all you have to do is enter you 1 Rep Max and make sure the "use 90%" is activated, and it will tell you what whats to use.
Tuesday's Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*
#DIDYOUKNOW that CFCC offers Custom Fit Meals? These fresh, healthy meals are a great option for weeks when you're especially busy. They offer a huge menu that rotates week to week, and there's no commitment required. Use code CENTERCITY to take 10% off your first order. If you're thinking about participating in the #cfccrecharge or are struggling to find healthy options on-the-go, give CFM a try! #nutrition #paleo #paleoish http://crossfitcc.com/a-new-option-for-healthy-convenient-eats-at-cfcc/
Tuesday 9/9/14 15 mins to work to heavy Snatch deadlift + snatch pull + snatch For time: 10 power cleans 185/125 20 burpee over bar 30 toe 2 bar 200ft farmers carry 55/35 30 toe 2 bar 20 burpee over bar 10 power cleans
Learn all about the newest cycle leading up to the CrossFit Total on Halloween! Deadlift and Strict Press Tuesday tomorrow! http://crossfitcc.com/workout-of-the-day-tuesday-9-9-14/
There is still space left to register for the Carl Paoli seminar at CrossFit Ridge Ave on September 20th from 9am-5pm. The seminar is $295 with discounts offered for CF Level 1 Certified Trainers, Educators, Military/Fire/Police/Rescue and USA Gymnastics members! https://freestyleconnection.pushpress.com/open/event/freestyle-connection-seminar---philadelphia-pa