Workout of the Day: Sunday, 2.26.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min mobility as needed Wall Quad stretch- 1 min/side 2 rounds: 10 Banded Good Morning 10 Banded X-Walk 30′ Spiderman Step + OH Reach 30′ High Knees 30′ Inchworm 30′ Broad Jump CONDITIONING: Teams of 2, swapping duties after a complete round. In first round partner 1 does […]

Workout of the Day: Saturday, 2.25.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball/Foam Roll Hips, Glutes. Partner Banded Wall Quad Stretch- 1min/side 2 rounds: 10 Spiderman Step plus Rotational Reach 10 High Knee Lunge + Twist 10 Duck Walk (5 Forward/5 Back) 10 Scap Push Up 10 Yoga Push Up STRENGTH: A1. Ring Dips @33X1 x 4-6 x 3 A2. […]

Workout of the Day: Friday, 2.24.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 4min mobility as needed Banded upright Lunge x 1min 2 rounds: 10 PVC Around the World 10 OHS 10 Jumping Back Squat 10 Hollow Rock 10 Arch Rock 10 Scap Push ups CONDITIONING: CrossFit Open 17.1 For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box […]

Workout of the Day: Thursday, 2.23.2017.

The first workout of the 2017 CrossFit Open gets announced tonight at 8pm! Come to CFCC to watch the announcement (7:30 classes are cancelled) and then watch our 17.1 face-off go down immediately following the announcement. This week it’s “Sibling Rivalry” featuring – Jonathan Vicari vs Nick Vicari and Evan Young vs Geoff Young! Commentary […]

Workout of the Day: Wednesday, 2.22.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Super Front Rack Stretch x 1min/side Banded Lat Stretch x 1min/side Pigeon Pose x 1min/side 2 rounds: 30′ High Knee Lunge + Twist 30′ Broad Jump 30′ Inchworm 30′ High Knees STRENGTH: A. Hang Power Clean + Front Squat + Jerk (3+ 2 + 1) x 7 sets– start […]

Workout of the Day: Tuesday, 2.21.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Pull Through x 20 Banded Good Morning x 20 PVC Pass Through x 10 PVC Around the world x 5/direction PVC Jump Squat x 10 PVC Forward Lunge x 5/leg PVC Lateral Lunge x 5/leg PVC Muscle Snatch x 10 PVC OHS x 10 PVC Snatch grip squat […]

Workout of the Day: Monday, 2.20.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2-3min mobility as needed: Banded Upright Squat Hold x 1min 2 rounds: 20 Jumping Lunge 10 High Knee Lunge + Twist 10 Duck Walk (10 Forward, 10 Back) 10 Lateral Squat 10 Scap Pull Ups + :15 Active Bar Hang STRENGTH: 4 sets: A1. Back Squat @71X1 x 2 […]

Workout of the Day: Sunday, 2.19.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Lat Stretch x 1min/side 2 rounds: TGU Sit-up x 4/side Russian KB swing x 8 Goblet Squat x 8 5 inchworm 10 spiderman step STRENGTH: A. Barbell TGU practice– 10-15min. This is playtime, experiment and have fun. Start with a 15lb bar and 10# bumpers if possible, and […]

Workout of the Day: Saturday, 2.18.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball/Foam Roll Hips, Glutes. Partner Banded Wall Quad Stretch- 1min/side 2 rounds: 10 Spiderman Step plus Rotational Reach 10 High Knee Lunge + Twist 10 Duck Walk (5 Forward/5 Back) 10 Scap Push Up 10 Yoga Push Up STRENGTH: A1. Max Plate Pinch hold (either hand) x 3 […]

Workout of the Day: Friday, 2.17.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min mobility as needed 10/side Lying Pec Stretch 10 Cat/Camel 2 rounds: 30′ Bear Crawl 30′ Crab Walk 10 Scap Push up 10 Scap Pull up Supinated Chin-over-bar hang :15 STRENGTH: 4 rounds: A1. DB Incline Bench @31X1 x 10, Rest 30sec (use incline bench or put (2) […]

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