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 […]


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 […]

bench bro

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 […]


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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Workout of the Day: Sunday, 4.6.14

Congratulations to Charlotte and Joe on their marriage last evening!  Pictured below is Charlotte at the 5k she and a bunch of CFCCers and her wedding party participated in. WORKOUT OF THE DAY: MOVEMENT PREP: Movnat Warm-up. SKILL WORK: KB Windmills, complete 3 sets of 10 reps per side. CONDITIONING: In front of a clock […]


Workout of the Day: Saturday, 4.5.14

It was so refreshing to see so many of you out for the Post-Open Party last night!  Thank you so much for coming, for bringing great food, and for being such a great audience for awards and our Open film!  This was also Coach Ave’s LAST official day of coaching, so if you all can […]


Workout of the Day: Friday, 4.4.14

THE POST OPEN PARTAY IS TONIGHT!  We’ll see you all at 7pm!  If you’re running late, don’t fret!  We won’t present awards and watch the video until 8pm. Below, the Strongman class had their final workout of their 5-week cycle tonight:  400m sandbag loaded intervals! The next cycle starts on Monday and there’s only one […]


Workout of the Day: Thursday, 4.3.14

We’re coming up on a NEW CYCLE soon in preparation for the CrossFit BRODAL. CFCC’s CrossFit Spring Total is an awesome event that ALL athletes at ALL levels are encouraged to participate in.  You will peak 3 tough strength-dominant events in the course of about an hour and a half. You will be training to […]


February’s Member of the Month!

Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to help build our community to become even […]

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