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Workout of the Day: Sunday, 3.29.15

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes general roll foam and lax ball including t-spine, back of shoulders, upper trap and anywhere else that feels tight or sticky, 2 minutes of wrist/forearm stretching 30ft spiderman + OH reach, 30ft lateral lunge, 30ft slow bear crawl (opposite hand/leg move at the same time), 10 dead bugs […]

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Workout of the Day: Saturday, 3.28.15

COMPETITOR TEAM PRACTICE: STRENGTH/CONDITIONING: Active Recovery 500m row or 2 minute AD @ easy pace 30 sec FLR on low rings Rest 1 minute x 8 FLR = front leaning raise, i.e. plank hold OR STRENGTH: A1. Burpee Pull Over x 3 reps x 3 sets, Rest 60 seconds A2. Strict T2B or L-Raises x 10 […]

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Workout of the Day: Friday, 3.27.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads/t-spine 3 minutes, banded lat stretch 1 min/side, wall quad/spiderman 1 min/side 3 Rounds: 10 pulls on the rower (sprint start), 30ft spiderman + oh reach, 10 wall facing ohs CONDITIONING: 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 […]

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Workout of the Day: Thursday, 3.26.15

The Grand Finale 15.5 Pre-Show festivities will begin around 8:45pm with your hosts Coach’s Perrin and Zoda. At 9:15pm the rest of the coaching staff with face off for the final open workout of 2015. DON’T MISS IT!!!! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hips and glutes 3 minutes, Super Front Rack stretch 1 […]

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Workout of the Day: Wednesday, 3.25.15

Last Week of the Open Tomorrow night we will be hosting the last Open Announcement party and head to head showdown. Stay tuned for an epic battle announcement between some familiar faces in the gym. The open theme for this Friday will be “CrossFit,” so break out your favorite pair of high socks, Reebok CrossFit […]

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Workout of the Day: Tuesday, 3.24.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, quads, hamstrings 3 minutes, 10 cat & camel 3 Rounds: 3 TGU Sit Up/arm, 10 Good Morning w/PVC, 3 Kick up to HS w/3 sec hold STRENGTH: A. Hang Power Snatch – build to a heavy single in 10 minutes -Rest 3 Minutes- B.  5 minute amrap […]

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Workout of the Day: Monday, 3.23.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… […]

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Workout of the Day: Sunday, 3.22.15

Congratulations to Coach Tim and Lindsay on their beautiful wedding yesterday! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves and shoulders for 4 min, banded hamstring stretch 1 min/side 30ft high knees, 30ft butt kicks, 30ft spiderman + OH reach, 30ft inchworm, 30ft broad jump STRENGTH/SKILL: EMOM x 6 Minutes Minute 1 – Pistols or Variation […]

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Workout of the Day: Saturday, 3.21.15

COMPETITOR TEAM PRACTICE STRENGTH/CONDITIONING: Active Recovery 1K row @ 80% Rest 1:1 x3 OR A. High Hang Power Snatch – build to a tough single in 15 minutes B. Back Squat x 3 reps x 4 sets – based off feel + 5 Rounds 1 Rope Climb (legless if possible) 5 Squat Cleans (185/115#) 7 Burpee […]

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Workout of the Day: Friday, 3.20.15

Nicole Carroll’s 15.4 Tips Carl Paoli Kipping HSPU Progression Pt 1, Pt 2, Strict HSPU Progression WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to pec 10 passes/side, Banded lat stretch 1 min/side, 2 Rounds: 10 arm circles fwd/bwd, 10 air squats, 10 cat & camel, 5 inchworm + push up Clean Drills + HSPU/Push […]

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