Archive for: April 2008

Hey all,

With the move into the new location complete (though we still have a few projects to get done), we are happy to announce an expanded training schedule.

Effective May 5th, the following schedule will be in effect:

CFC Kids

Afternoons

Mondays and Fridays at 4:45 p.m. (45 minute class). Parents, please drop the kids off no later 4:40 p.m. and please pick them up by 5:45 p.m. If you need to make other pickup time arrangements with us, please let us know.

CrossFit Class

Mornings

Monday, Tuesday, Thursday and Friday from 5:30 a.m. to 8:30 a.m. This time slot will be open gym format like the evenings (not open as in you can do your own thing…you still do the workout of the day) Show up any time between 5:30 and 7:45 a.m.

Evenings

Monday through Friday from 4:00 p.m. to 7:00 p.m. Open gym format as it has always been, show up any time between 4:00 and 6:15 p.m. For those of you that drive a ways to get to us, if 6:15 is a little difficult for you, please let us know and we’ll work with you on that no problem.

Saturday

Stays the same, 9:00 a.m. to 10:00 a.m. Remember this workout is free to all.

Champions Combat Arts Martial Arts Class

Evenings

Tuesdays and Thursdays from 7:00 p.m. to 8:00 p.m.

If you have any questions about the schedule changes, please don’t hesitate to contact us.

Matt & Pam

Monday’s CFC Kids WOD

Perfect “Angie” Jr.

4 rounds of:

10 pull-ups
10 push-ups
10 sit-ups
10 squats 

This month we are really emphasizing form and correct technique.  Speed means nothing if the movements are done incorrectly.  Conversely, too much emphasis on form over speed also deprives us of benefits to our cardio from the movements.  The first half of this month we’ll be working on the technique over speed.  The latter half of the month we’ll put these focused sessions to the test and combine speed with technique. 

Friday’s CFC Kids WOD

15 Shoulder Press
15 Elevated Push-Ups
15 Push Press
15 Elevated Push-Ups
15 Thrusters
15 Elevated Push-Ups