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Siteplicity
We’re looking forward to having everyone in this Saturday for our annual “12 Days of Christmas” WOD.  Our Saturday schedule will stay in tact with our classes running at 8am and 10am.  9am will remain open gym, but we won’t offer open gym during class times this weekend, lets have some fun and keep the...
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Hey Everyone, Each holiday season, CFC strives to bring the community together and give back to those that are less fortunate. This year, we have decided to adopt a family from The Colonial School District. What does this mean?  While specific details are kept private, we understand that this family has reached out for help...
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Congrats “Big E”, we’re looking forward to your custom workout this Monday 11/28. About Ernie; Ernie is a lifelong fitness Enthusiast, as well as a lifelong hockey player. His hockey road started at the age of five When Ernie started skating. As he progressed up through the hockey ranks, It became clear That more strength...
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Coming out of Main Event “Tag Team” we will start out with 2 shooters. Shooter Event 5 The Rat Race This event will require 3 participants per team – any gender. At the call of 3-2-1 GO, the first athlete will bear crawl 160ft, they will tag the lunge athlete, who will do the same...
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Main Event 1 “Denali” 10 athletes per team – any gender combination, both teams competing head to head for time. At the call of 3,2,1 GO. Athlete # 1 (for both teams) will begin their double unders. Once 100 are completed Athlete 2 can begin wall balls, when they finish athlete 3 will begin their...
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November is here!  Let’s look ahead at what’s on tap here at the gym. Monthly Focus:  This month we’re getting after everyone’s favorite pulling movement – the Power Clean!  We’ll be hitting this movement from all angles, gang.  3 position cleans, hang cleans, and even split cleans, well not split cleans, those get a little...
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When Saturday November 12th 9:30am -12pm Where – CFC Who – You, and all gym bros and besties “Power Hour” is CrossFit Conshy’s annual in-house Competition.  Unlike most competitions where the elite athletes hold innate value, this unique design opens the playing field for everyone.  This competition won’t come down to experience and ability alone....
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Toes to Bar 1.1 Toes to Bar Progressions  This toes to bar progression is designed to strengthen the midline and lats as well as improve our positioning and shapes on the bar. 1.1 Alternating EMOM Format for 12 minutes  Level 1 (beginner) trying to grasp the movement Video 6 Hollow / Arch swings (kip swings)15...
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Order up some Pumpkin lattes, bust out the hoodies and get ready for a chill in the air!  October is here. Monthly Focus: October brings us an all-new micro cycle – get hype!!! We’ll be drilling down these next four weeks on Bench Press and Toes to Bar.  With the bench press, we’ll bring a...
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