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Workout of the Day: Monday, 2.8.16.

WORKOUT OF THE DAY: MOVEMENT PREP:  Wall quad/spiderman 1 min/side, KB mash adductors x 3 min 2 Rounds: 30ft spiderman + OH reach, 30ft inchworm + 3 scap push up, 5 goblet squats w/3 sec hold in bottom STRENGTH: A. Front Squat; 60-65%@ 22×1 tempo x 5 reps x 4 sets B1. BB Bent Over Row x 8 x 3 […]

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Workout of the Day: Sunday, 2.7.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats and quads 5 minutes, wall quad/spiderman 1 min/side 2 Rounds: 30ft spiderman + OH reach, 30ft crab walk, 30ft lateral lunge, 30ft inchworm CONDITIONING: Teams of 2 must complete the following, Double Partner “Jackie” 1k Row 50 Thrusters (45/33#) 30 Pull Ups Notes -One person working […]

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Workout of the Day: Saturday, 2.6.16.

Have you signed up for the 2016 CrossFit Open? COMPETITOR TEAM PRACTICE: MOVEMENT PREP:  5-10 minutes of mobility as needed including t-spine, triceps, adductors, hamstrings + partner bar arch stretch x 20 sec x 2 15 synchro prone theraband pass throughs 20 synchro push ups 30 synchro single leg V-ups (left/right must be coordinated)*touch the toe* STRENGTH/SKILL: […]

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Workout of the Day: Friday, 2.5.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 60ft jog, 30ft high knees, 30ft lateral lunge, 30ft crab walk, 30ft bear crawl, 30ft duck walk STRENGTH: A. Hang Clean – 10 minutes to build to a heavy single *clock starts when weight goes on the bar* B. DB […]

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Workout of the Day: Thursday, 2.4.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball pec 1 min/side + banded pec stretch 1 min/side, calf stretch 1 min/side 2 Rds: 30ft bottoms up kb waiters walk/arm, 5 SL KB DL/leg, 30ft broad jump STRENGTH: A1. Snatch Grip RDL x 5 reps x3 sets, Rest 30 seconds A2. CG Bench Press x amrap @ 5xx1 tempo […]

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Workout of the Day: Wednesday, 2.3.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hips and glutes 3 minutes, Lax ball gastroc/soleus 1 minute per leg + 1 minute ankle dorsiflexion w/KB 2 Rounds: 10 Alternating SL Glute Bridges, 10 lateral squat STRENGTH: A. Pistol Practice x 3-10 reps/leg x 4 sets, Rest 1-2 minutes -scale to box progressions, rolling pistols, […]

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Workout of the Day: Tuesday, 2.2.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and glutes 5 minutes 1 Round: 8 quadruped extension/rotation drill/side, 15 prone theraband pass throughs, 15 band pull aparts, 10 wall facing ohs w/therband STRENGTH: A. Snatch Deadlift + Hang Snatch (1+2) x 4 sets – building from last week CONDITIONING: Option 1 10 minute amrap 3 Heavy […]

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Workout of the Day: Monday, 2.1.16.

2016 In House Competition Congratulations to all the competitors who battled it out on Saturday in the Basement of Dreams. It was a close competition the entire day with team Wizard of Voz coming out on top! Thank you to all of our amazing judges and volunteers who made all of the events run smooth […]

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Workout of the Day: Sunday, 1.31.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 3 minutes then lats 3 minutes 2 Rounds: 15 prone theraband pass throughs, 10 scap pull ups, 5 half kneeling bottoms up kb strict press/arm CONDITIONING: In teams of two with partners alternating full movements, 4 Rounds 50 Calorie AB 35 DB S2O (45/20#) 20 Pull Ups Notes -P1 […]

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Workout of the Day: Saturday, 1.30.16.

The 3rd Annual In House Competition Check the live scoreboard here! Come out and support your fellow CFCC members competing in our annual Pre-Open team competition today! Each team will be led by one of our coaches through three workouts and a final event for the top three teams. The first workout will kick off […]

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