Workout of the Day: Saturday, 1.31.15

Don’t forget to register for the Pre-Open In House Competition before Monday! Check out Cait’s post on the top 5 reasons why you should sign up. Teams will be formed next week via draft by CFCC coaches and workouts announced shortly after. Don’t miss out on this opportunity to compete with your fellow members! COMPETITOR […]


Workout of the Day: Friday, 1.30.15

CFCC STRONGMAN is starting a new cycle, running from Monday, February 9th through Sunday, March 15th! Our Strongman program is open to all members of CFCC who are willing to make a commitment to the entire cycle. Your training schedule will follow the format laid out below, so you will have 2 specific strongman classes a […]


Weekly Bulletin of Fantastical Fitness

Here are some things going on at CFCC within the next week or so that we think you guys might want to know about:   If you’re interested in being a part of the Strongman at CFCC, NOW is the perfect time to join or to ask questions!  The whole crew is starting a new […]


Workout of the Day: Thursday, 1.29.15

Staff Continuing Education Last Saturday the entire CFCC staff obtained their First Aid, CPR and AED certifications. We are always continuously learning together to keep our members safe and expand our knowledge as coaches. Bring a Friend to CFCC for FREE THIS WEEKEND! We are hosting a Bring-a-Friend WOD THIS Saturday, at 11am. All you […]


Workout of the Day: Wednesday, 1.28.15

WORKOUT OF THE DAY: MOVEMENT PREP: KB or BB mash quads and adductors 1 minute/side, Partner assisted wall quad stretch or superman x 1 minute/side, Banded heel cord: anterior bias x 1 min/side 2 Rounds: 10 wall facing squats, 10 lateral goblet lunges STRENGTH: For this test, everyone will attempt part A first. If the athlete can successfully […]


Workout of the Day: Tuesday, 1.27.15

 “Indoor Rowing: Preparing for a 2k Race” WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll and lax ball as needed for 3 minutes 2 Rounds: 60ft Bottoms up KB waiters walk/side, 30ft Spiderman Step + OH Reach, 30ft SL DL STRENGTH: A. Power Clean – build to a heavy single in 12 minutes CONDITIONING: Row Warm Up […]


Workout of the Day: Monday, 1.26.15

This week marks the end of our 12 week cycle that started in the beginning of November. We made it through the holidays, welcomed a new year, and celebrated an anniversary. It is now time to re-test strength numbers and capacity benchmarks to see where we improved overall as a gym. These numbers will drive the focus […]


Workout of the Day: Sunday, 1.25.15

  WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of general mobility 3 Rounds: 10 cat & camel, 10 bird dog, 10 lateral squats, 30 second sumo squat hold CONDITIONING: In teams of 5, 3 Rounds 30 Calorie Row 30 Squat Thrust 30 Sit-Ups 30 Wall Ball (20/14#) Notes Athletes will start by lining up behind […]


Workout of the Day: Saturday, 1.24.15

Ready for the Open Congratulations to all of the amazing performances on “Fran” and “Grace” yesterday. There were a TON of huge PR’s across the board. Overall we had 44 “Fran” PR’s with 28 athletes performing the workout RX. Even with the challenge of not knowing what was coming next there were 29 “Grace” PR’s after […]


Workout of the Day: Friday, 1.23.15

7th Year Anniversary Party is tonight at 7:30pm! Come celebrate with us! There will be lots of food, drinks and sharing memories from the last 6 years :) More on “Fran” Josh Bridges does “Fran” in 2:02 WOD Tips for “Fran” from Barbell Shrugged Notable Finishes: Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 […]

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