25 Oct 14

CrossFit: 5 Rounds For Time: – Run x 200m – Ring Push-up x 5 – KB Snatch x 10ea (53/35) – Wall Ball x 15 (20/14) Barbell Club: Snatch – Heavy Single Clean & Jerk – Heavy Single Front Squat – Heavy Single

Paleo Workshop with Coach D

What is Paleo? What can I eat? What can’t I eat? But I thought whole grains were heart healthy? What is the Whole30? Join us on Sunday, September 14 from 1:30 – 4:30 and get all these questions answered and more! So often we overlook the importance that nutrition plays; not only in regards to our performance in thy gym, but also in our everyday life. By eliminating problematic food […]

Nutrition – Bridging the Wellness Gap Style

For the first time ever, CCSC will offer a seminar that will teach you the exact nutrition principles of the twelve week holistic wellness program, Bridging the Wellness Gap (www.bridgingthewellnessgap.com). Normally, this information is only presented to formal students of BTWG or private clients, but we continue to see a “gap” among people in our gym who are struggling with implementing the Whole9 program and we understand that often people […]

Spartan Up!

Hey Gang, This is a long post, yet I hope you take the time to read through and find some value within… So, it’s July 4th weekend.  Maybe you are hanging out while relaxing around the pool or the lake.  Doing a little boating.  Or, maybe you just did “Murph” yesterday and loved the challenge of a hard Hero WOD like that.  Maybe you are thinking to yourself, “After that, […]

Reflections of a Spartan

Reflections of a Spartan. By, Coach Kelly “KDub” Wallace As many of you already know, I participated in the Spartan Race a few weeks ago with several other athletes from CCS&C. Going into this event, I was expecting just a fun 4 mile muddy obstacle course with a few friends, but it turned out to be so much more. As I reflected on the day, I realized the Spartan Race […]

Weekend Wrap Up

NOTE: I started writing this post on Monday, since then, my predictions have proven accurate as we now have Coach Lori in the women’s 300# Deadlift club and several of our men (myself included – yeah!) are in the 400# Deadlift club. We also have more people signing up for future races and competitions. Way to go, Team! Now – on to the post… Dear Crew, WOW!  What a weekend […]

Choices – Part 2: Own It and Move On

Another awesome post from Coach KDub.  If you missed “Part 1″, but sure to click HERE and read it as well!  This is a great article to read as we head into the weekend, where many people struggle with nutritional choices. In part 1 of “Choices” I challenged you to change your mindset to “I don’t” instead of “I can’t” when it comes to your nutrition. Now I want to […]

2014 CrossFit Open Wrap-Up

We few, we happy few, we band of competitive exerciser brothers; for he today that WODs with me shall be my brother… The 2014 CrossFit Open is over. (No, I didn’t win. But, “There’s always next year,” as the Cubs fans say.) No more anxiously awaiting the workout announcement on Thursday night and cursing Dave Castro (Director of the CrossFit Games) immediately after the announcement. No more Fridays spent endlessly […]

“I Don’t” verses “I Can’t”

Hey Guys, Check out this insightful post from Coach KDub. Choices – Part 1: “I Don’t” verses “I Can’t” Just before Christmas, I was out with my parents helping them do some gift shopping. We’d been shopping all morning, and it came time for lunch.  So, my parents started the usual conversation asking each other where they would like to eat.  Then my dad looks at me and says, “Kelly, […]

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