Memorial Day

5 Rounds for time:

8 Hang Squat Cleans 115#/75#
8 Clapping Push-Ups
16 Pull-Ups


There are no evening classes today, Memorial Day.  Our last class will be at 11am.  We will resume our regular schedule tomorrow, Tuesday at 5:30am.

We have lots of schedule changes coming in June, so be sure you grab a copy of the new calendar this week.  We are adding an 8am class Monday, Wednesday and Friday.  The late class will now be at 6pm instead of 6:30pm and will be Monday, Tuesday and Thursday.  Wednesday at 6pm is still the Flexibility and Balance Training class with Julia. There is an additional fee for this class of $10.00 for current CFEC members and $14.00 for the general public. We will also be offering an Olympic Weightlifting class every Saturday at 11am.  Lastly, the FREE class will now be offered every Sunday at 9am, be sure to tell your friends, family, neighbors and co-workers.

by Lisa Barbara

Maximum range of motion about the joint is one of the key principles of CrossFit.  At CFEC we strive for legitimacy of movement and integrity with range of motion, especially with the body weight only exercises such as squats, push-ups, pull-ups, and lunges.  We know that as the intensity of the workout increases, form may deteriorate to a point.  You can not maintain perfect form and have intensity. However, there is a distinction between somewhat sloppy form and cheating the range of motion.  For example, in the air squat, full range of motion is achieved when and only when, the hip fold drops below the knee bend in the bottom of the squat, and when both the hip and knee joints are fully extended at the top of the squat.  If either of these points are not met, you did not perform a valid squat.  How you achieve this full range of motion is your "form".  Form deterioration may include letting your chest fall forward toward your knees, rounding your back (loss of lumbar curve), heels coming up off of the ground, or knees tracking inside the toes, etc… These form faults do not negate a rep, but short changing the range of motion does.  When the workout is hard and your form starts to slip, do you maintain the integrity of your range of motion? Post thoughts to comments.

Some more of our awesome members.  I love how happy they all look, CFEC is a great place to be!