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Workout of the Day: Tuesday, 4.15.14

If you have a sticky Overhead Squat, then come in early and start mobilizing! The video below is classic  KStar. Simple and effective. Above, Ross is fully focused on form. Tuesday SMR: Lax Ball Traps in Glute Bridge, 10 passes/side Lax Ball Kneeling Release, 30 sec/side Movement Prep: 2 rounds, Banded Low Trap Pull Down, […]

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Workout of the Day: Monday, 4.14.14

Week Two into our CrossFit Total 2 aka “The BRO-total”  Cycle.  This week we plan on shifting the volume of our work.  Make sure you take extra care of yourself. We like to use the analogy that our body is a bank. Look at exercise as withdraws, and mobility/rest as deposits. You can’t withdraw from […]

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Workout of the Day: Sunday, 4.13.14

“Sunday Benchmark Workout” Each Sunday will feature a benchmark workout during this cycle! SMR: General Foam Roll/Lax Ball, 5 min Movement Prep: Track Warm Up Skill Review:  American Kettlebell Swing Conditioning: “Helen” – Three rounds for time Run 400m 21 Kettlebell Swings (1.5/1) 12 Pullups Don’t forget to buy tickets for CrossFit Regionals HERE 

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Workout of the Day: Saturday, 4.12.14

“BRING-A-FRIEND” WORKOUT OF THE DAY: Many of you have been asking about the structure of “Bring a Friend” workouts. The deal is that ANY member can join but the workout stimulus will be geared toward athletes new to CrossFit. That doesn’t mean the work won’t be challenging!  Additionally, you can “Bring a Friend” that’s interested […]

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So you want to try an Olympic Weightlifting meet…

Whether you’re entering the world of weightlifting from a CrossFit background or dipping your toe into the competitive world for the first time, you’ve discovered a sport that’s simultaneously empowering, challenging and humbling – and if you play your cards right, can be enjoyed for years to come. The sport of Olympic weightlifting is not […]

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Workout of the Day: Friday, 4.8.14

The weather is improving! Expect more outdoor training in the coming months! Here is Coach Chris explaining the dumbbell snatch. Movement Prep: -Lax Ball Glutes, 1 min/side -Bretzels, 1 min/pose 2 rounds: -30ft SLDL w/ forward reach -10 Lat Pull downs Activation: -Kneeling Jumps 5×3 -Scale by doing Pause Jump Squats Strength: -Speed Deadlift, work […]

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Workout of the Day: Day of the Week, 4.10.14

  Movement Prep: Foam roll as needed (5 min) Skill:  Barbell Warm Up Strength: Clean Complex 12 min EOMOM @ 65% Pause at knee Deadlift, Power Clean, Hang Clean Scale for beginners – Hang Power Clean x3 *Hands stay on the bar through entire complex Conditioning: 15 min AMRAP -250m Row -16 Alternating Toes to […]

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Workout of the Day: Day of the Week, 4.9.14

IT’S BENCH DAY, BRO!   Here is an easy way to prep the shoulders for pressing movements.  The banded pull apart series is a great way to improve posture while strengthening the rotator cuff.  Consider adding it to your daily warm ups! Here is Eric Cressey describing common errors associated with the banded pull apart […]

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Workout of the Day: Tuesday, 4.8.14

Did YOU know that the man below (minus the pigs) is teaching a Strongman Seminar here in June? Sign up today to save your spot! WORKOUT OF THE DAY: MOVEMENT PREP: 2 rds: Low trap pull downs x10 Push up w/ plus x10 Lying T’s x10 STRENGTH: 3×15 @70-80% of 15RM (15 min) *estimate based on 5-10 […]

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Workout of the Day: Monday, 4.7.14

Please note, there is no 8am on the schedule tomorrow due to some continuing education the entire staff is required to go through. I promise it’s all for a really good cause! We apologize for any inconvenience. Did you know that CFCC is now embarking on a new cycle of programming? We are beginning a […]

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