Volume Training for 10 minutes. Pick a gymnastic movement you want to work on and perform 3 reps on the minute for 10 minutes. This can be Push-ups, dips, pull-ups, muscle ups etc..

We will then do CrossFit Games Open Wod 12.1

Complete as many reps as possible in 7 minutes of:………..


This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards

At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

[youtube http://www.youtube.com/watch?v=UU9vmUk8jUg]

CCCF is excited to offer Yoga with Gabby on Saturdays at 8:00 am starting in March. If you are a CCCF member don’t worry we gotcha ya covered, no additional fee! You will need to bring your own mat, blocks and straps, and sign up on the white board. Not a CCCF member no worries, we have a $10 drop in fee, call to save your spot!
A Yoga class designed to lengthen muscles and increase joint flexibility to reduce tightness and soreness that often accompany a crossfit training regimen. This class will be for everyone – no yoga experience necessary. The class will be set to upbeat music using the basic fundamentals of Vinyasa Yoga and encourage focus and control of breath, learning to quiet the mind, as well as a greater awareness of how your body moves and flows.

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