Workout of the Day: Wednesday, 1.27.16.

The 3rd Annual In House Competition Come out and support your fellow CFCC members competing in our annual Pre-Open team competition! Each team will be led by one of our coaches through three workouts and a final event for the top three teams. The first workout will kick off at 10am and we hope to […]


Workout of the Day: Tuesday, 1.26.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and glutes 5 minutes 1 Round: 8 quadruped extension/rotation drill/side, 10 rocking ankle mobilizations/side, 10 arch ups w/pvc in snatch grip, 5 wall facing ohs w/pvc w/3 sec pause STRENGTH: A. Snatch DL + Hang Snatch (1+2) – Every 75 seconds x 5 sets -build from […]


Workout of the Day: Monday, 1.25.16.

AP Strength Ap Strength is CFCC’s intro to powerlifting course. This class is formatted to increase experience, and strength, with the Squat, Deadlift, and Bench Press. Let our coaches make you a stronger, sexier, thicker, and perhaps hairier (that’s by choice) athlete. All are welcome to partake in this hour long strength feast of the […]


Workout of the Day: Sunday, 1.24.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats and quads 5 minutes, wall quad/spiderman 1 min/side 2 Rounds: 30ft spiderman + OH reach, 30ft crab walk, 30ft lateral lunge, 30ft inchworm CONDITIONING: In teams of two with one person working at a time, 15 minute amrap 15 Calorie Row 15 DB Burpee (45/20#) 15 Ring Row […]

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Workout of the Day: Saturday, 1.23.16.

COMPETITOR TEAM PRACTICE: MOVEMENT PREP: 5-10 minutes of mobility as needed including t-spine, triceps, adductors, hamstrings + partner bar arch stretch x 20 sec x 2 STRENGTH: A. Clean x 2 TnG reps x 4 sets – building in weight no higher than 80% max clean CONDITIONING: Part 1 15-10-5 Deadlift (225/155#) HSPU OR 15 Clean & Jerks […]


Workout of the Day: Friday, 1.22.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes + quads/adductors 2 minutes 2 Rounds: 10 prone lying theraband pass throughs, 10 band pull aparts, 10 wall facing ohs STRENGTH: A. BN Snatch grip push press + OHS – build a tough tough single in 3 attempts B. Front Squat x 3 reps @ 75-80% – EOMOM […]


Workout of the Day: Thursday, 1.21.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors 3 minutes, Banded pec stretch 1 min/arm 2 Rounds: 30ft bottoms up kb waiters walk/arm, 5 SL DL/leg, 3 TGU sit up/arm STRENGTH: A. Clean Pull + Power Clean (1+1) – 7 minutes of work building from last week B. Jerk Dip w/2 sec pause in dip + Split […]


Workout of the Day: Wednesday, 1.20.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to upper trap and glutes 4 minutes 2 Rounds: 5 yoga push ups + 5 rocking ankle mobilizations/leg, 10 bird dog, 3 single arm raises in squat/arm STRENGTH: A1. DB Lateral Box Step Ups  x 5/side (20/15”) x 3 sets, Rest 30 seconds A2. Handstand Hold x 30-40 seconds […]


Workout of the Day: Tuesday, 1.19.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax/softball hamstrings and pecs 5 minutes, 10 cat & camel 2 Rounds: x-band walk x 10 steps/direction, 10 banded good morning, 3 inchworm w/5 second hold in extension STRENGTH: A. Hang Power Snatch  x 3 reps EMOM x 7 minutes -building in weight across 7 sets. Anything more than bar […]


Workout of the Day: Monday, 1.18.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and adductors 2 minutes, wall quad/spiderman 1 min/side 30ft Spiderman + OH Reach, 5 Sumo Squat to Stand, 30ft bear crawl, 5 Sumo Squat to Stand, 30ft crab walk, 10 scap push ups, 30ft broad jump STRENGTH: A. Back Squat @ 80-85% x2 reps x 4 […]

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