PROGRAMMING, from weeks 8/27/12 - 9/21/12 Starting on 9/2/12 our new Fall Schedule will be in effect.

. Until then, this is the last week of the old schedule! You can view the additions to the new schedule below in blue. UPCOMING EVENTS in this CYCLE: We are two cycles out from the CrossFit Total being held on Sunday, 10/21/12 SAVE THE DATE! Mel Joulwan, author of an incredible blog and an even cooler book will at CFCC this Thursday at 630pm for a book reading and signing! There will only be one OUTSIDE session on this evening and it will be at 530pm thats because we think you wont want to miss meeting her! Sign up for this free event and read more about it here: http://www.eventbrite.com/event/3914347920 Nutrition Seminar, 9/8/12, 2-4pm this is a big part of joining in the BCCC for this Fall dont miss it! http://crossfitcc.com/2012/08/23/fall-is-for-food-at-cfcc/ Our Endurance schedule is set to change soon stay tuned for more details and in the meantime, this week there will only be CFE Running on Monday due to an emergency in Lizs family.

MONDAY T-Drill Sequences as Warm-up - http://www.youtube.com/watch?v=Z64LcqX575E Pause Front Squat Triples (EMOM) Team or Partner WODs fun for firebreathers! The only OLY classes that will be held on Mondays starting 9/2/12 will be a 530pm HYBRID/ADVANCED class (both levels may attend), and a 730pm ADVANCED class (Advanced Only) both will be taught by Jim. Sammy will coach Foundations at 630pm and Gymnastics at 730pm. TUESDAY Floor Press Triples, work with two partners for 20 minutes Single Limb Challenges in the Metcon 1-hour Oly class at 12pm with Sammy (see a description on Saturday), the other Oly classes are exactly as on Monday. Sammy will be coaching a Squatting only (any kind of squat you want!) on Tuesdays at 630pm and Gymnastics at 730pm. WEDNESDAY Turkish Get Upped Warm-ups Weekly Peak Broad Jumps Percentage Based Conventional Deadlifts (more details forthcoming) Kettlebell Dominant Metcons Sammy will be coaching 4 1-hour Oly classes: 1 at noon, 1 at 6p, 7p, and 8p. (See description on Saturday).

THURSDAY Oly Drill Warm-up EMOM Clean Skill Work Supinated Grip Weighted Pull-up 5 (will be EMOM), 3, 2, 1 Optional Quality-Dominant Metcons Classes will run exactly as on Monday (Oly, Foundations, and Gymnastics). FRIDAY Back Squat, 5, 3, 2, 1 Ring-Dominant Metcons Hybrid/Advanced Oly will be held at 530-730pm and will be coached by Jim. SATURDAY WILD CARD for the Workout of the Day (held at 11am) taught by Erin Foundations will be at 9am, a Squatting only class will be at the same time, CrossFit Endurance, Gymnastics, and a Shoulder Prehab class(a full description of this class will be coming soon!) will be at 10am. Advanced Oly will be from 9-11am, Hybrid Oly will be from 12-2pm both classes will be taught by Jim. Sammy will be coaching a ONE-HOUR intro class at 11am and 12pm. You will only be covering ONE lift in this class and it will be based on your preference or what the Coach feels may make sense given your progress in the lifts. SUNDAY A new schedule means that this will be a CF Football or Strong-man Style workout at 10am, some CROGA at 11am, a squatting only class at 1pm AND a weekly CrossFit Girls Workout at 9am. Advanced Oly will be from 9-11am; Hybrid Oly will be from 2-4pm. Jim will also be coaching a 1-hour Intro session at 12pm. For the first week of the cycle the past schedule will be in effect.