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Workout of the Day: Sunday, 11.23.14

  WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes foam roll/lax ball as needed, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft bear crawl, 30ft crab walk forward CONDITIONING: In teams of 2 with one person working at a time, 1200m Row 100 DB Ground to Overhead 200 Air Squats 100 Burpees 1200m Row

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Workout of the Day: Saturday, 11.22.14

Come spectate and cheer on your fellow CFCC athletes in the Stache Showdown tomorrow! In lieu of the event, all regular scheduled classes are cancelled. The event will be held on Juniper Street between Chestnut and Walnut (behind BRU and McGillin’s).   WORKOUT OF THE DAY: At Home Workout 2 minute sprint @ 85% effort Rest […]

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Workout of the Day: Friday, 11.21.14

Come spectate and cheer on your fellow CFCC athletes in the Stache Showdown tomorrow! In lieu of the event, all regular scheduled classes will be cancelled. The event will be held on Juniper Street between Chestnut and Walnut (behind BRU and McGillin’s). WORKOUT OF THE DAY: MOVEMENT PREP: Partner assisted wall quad stretch or superman […]

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Workout of the Day: Thursday, 11.20.14

Attention Stache Showdown attendees! In case you missed the standards video, please familiarize yourself with them before this Saturday! This week our very own International Chess Master, Greg Shahade made it onto the CrossFit.com mainpage for combining burpees with chess! Watch here!  WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to upper trap in glute bridge x […]

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Workout of the Day: Wednesday, 11.19.14

Dogwig Printing consistently produces beautiful apparel to help us rep the #BasementofDreams. Please give them a hand for stepping up as apparel sponsor for this year’s #stacheshowdown. Their generous donation towards the production of our STRONG shirts (below) will ensure that even more event dollars can go back to The Movember Project. The story behind […]

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Workout of the Day: Tuesday, 11.18.14

 “Coming together is a beginning. Keeping together is progress. Working together is success.” – Henry Ford WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes foam roll as needed, tricep to softball rolling w/elbow flexion/extension 1 min/side, 60ft Bottoms Up KB Waiters Walk/side x 2 rounds STRENGTH: EMOM x 12 minutes odd = 5 TnG Power Clean […]

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Workout of the Day: Monday, 11.17.14

We are in week 2 of our current cycle, with focus of each class shifting from last week. For more information read up on our Current Cycle page. Plus, in case you missed it Ilya Ilyin clean and jerked a new world record 242kg/533.5lb to win his fourth world championship (he also has two Olympic gold […]

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Workout of the Day: Sunday, 11.16.14

TODAY is the deadline to sign up for the Stache Showdown! Help do your part to support the Movember Project ! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes general roll foam and lax ball, lax ball to pec x 10 passes/side, 2 minutes of wrist/forearm stretching 1 Round: 30ft Spiderman Step + OH Reach, 30ft Bear Crawl, 30ft Crab […]

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Workout of the Day: Saturday, 11.15.14

TOMORROW is the deadline to sign up for the Stache Showdown! Help do your part to support the Movember Project ! COMPETITOR TEAM PRACTICE: SKILL: Strict MU Development A1. Ring Bottom Dip Holds x 10-15 sec x 3 sets, Rest 90 seconds -rings/elbows pressed up against torso. Eyes facing forward. Entire body tight and straight -objective is to […]

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Workout of the Day: Friday, 11.14.14

 “Indoor Rowing: Preparing for a 2k Race” WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll and lax ball as needed for 3 minutes 3 Rounds: 100m Row, 30ft Spiderman Step + OH Reach, 30ft SL DL STRENGTH: A1. Pause Front Squat @ 22X1 x 5 reps x 3 sets, Rest 60 seconds *60-70% of 1RM […]

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