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Blog

  • Baby Fran

    By brett kokoruda | In WOD | on January 29, 2014

    Strength: Deadlift 5-5-5-5-5   WOD: “Baby Fran” 21-15-9 Pullups Wallballs(20/14)

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  • Dip and Drive

    By brett kokoruda | In WOD | on January 28, 2014

    Strength: Push Press 5-5-5-5   WOD 4RFT 15 Burpees 15 Kb Swings(55/35) 15 Abmat Sit-ups      

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  • Break Parallel

    By brett kokoruda | In WOD | on January 27, 2014

    So this starts week one of our programming, we have a lot of work to do to get things up to speed. Our primary goal this month is two-fold: Build work capacity and establish proper movement patterns. We will be squatting twice a week for this first cycle and I encourage you all to make […]

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  • Partner WOD

    By brett kokoruda | In WOD | on January 26, 2014

    Partner Gauntlet *teams of two 2oo0m Row(250m at a time) Overhead walking lunge up 75 Dumbell Thrusters Overhead walking lunge down 75 Balls Slams Farmer’s Carry/Plank Hold

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  • Partner WOD

    By brett kokoruda | In Everything | on January 26, 2014

    Partner Gauntlet in teams of 2 2000m Row(switch every 250m) Overhead  Walking lunge across( must complete together) 75 Dumbell Thrusters Overhead walking lunge Back(Must Complete together 75 Ball Slams Farmer’s Carry/Plank Hold        

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  • Bam! Day One in the books

    By brett kokoruda | In WOD | on January 25, 2014

    Down and Out Skill: Pullups   WOD 5 RFT 20 Abmat Sit-ups 15 Wall Balls(20/14) 10 Burpees

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  • Opening Day WOD

    By brett kokoruda | In WOD | on January 24, 2014

    Push, Pull, Jump, Swing Strength: A: Press 5×5 A2: Ring Rows 4×10   WOD AMRAP10 5 Push-ups 10 Box Jumps(24/20) 15 Kb Swings(55/35)

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  • Sign up instructions for class

    By brett kokoruda | In News & Events | on January 23, 2014

    Hey All, Tomorrow AM is day one of classes. Some of you were unclear on how to sign up for classes.  Here are the basic instructions to follow. If you are an active bodyscapes member you can simply use your existing password the same as you would for a spin class. If you’ve already figured […]

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  • Opening Day Friday Jan. 24th!

    By brett kokoruda | In Coach's Corner, News & Events | on January 21, 2014

    CFCC Members, We are literally days away from opening and I will be posting regular updates on the site from here on out. The gym is essentially complete, the equipment is in and we’re awaiting our permits. My hope is that this small snowstorm won’t set us back but I’d say the latest we should […]

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  • Your Gym

    By brett kokoruda | In News & Events | on January 15, 2014

    If you’ve been around CrossFit people for any amount of time you probably keep hearing the word community thrown around. When I first started CrossFit in San Francisco years ago, the owner of the box,  Chris Lalanne(nephew of Jack) kept using that word and to be honest at the time it fell on deaf ears. […]

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