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Workout of the Day: Sunday, 3.1.15

  WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes general mobility, lax ball to pec 10 passes/side, 30ft inchworm + push up, 30ft lateral lunge, 30ft backward crab walk CONDITIONING: In teams of 5, with only one teammate working per station, 30 minute amrap Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station […]

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Workout of the Day: Saturday, 2.28.15

(Sort of) Weekly Bulletin of Open-Related Opportunities COMPETITOR TEAM PRACTICE: Athletes who plan on completing open workout 15.1 during this time must be prepared to have someone judge you.  MOVEMENT PREP: General Mobility for 5 minutes. w/monster band below the knee: 30ft lateral walk, 10 glute bridges, 10 air squats x 2 sets 10 t’s […]

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Workout of the Day: Saturday, 2.7.15

Stay updated with everything happening at CFCC in this week’s Weekly Bulletin post! COMPETITOR TEAM PRACTICE: SKILL: EMOM X 8 minutes Minute 1 – 1-3 Unbroken MU or 3-5 strict c2b or ring dips Minute 2 – 30 second amrap triple under attempts -if you’re still working on double unders look to get at least 20 […]

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Workout of the Day: Thursday, 1.15.15

The 2nd Annual Pre-Open In House Competition is back! The CFCC Coaching Staff will be leading teams of 2 men and 2 women through 3 workouts on Saturday, February 14th! This is a great opportunity for everyone who has never competed inside or outside the gym to join your fellow athletes for a fun day […]

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Workout of the Day: Friday, 8.15.14

 CFCC BEACH DAY IS TOMORROW! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes foam roll/lax ball as needed, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft bear crawl STRENGTH: A1. Bulgarian Split Squat x 6-8 reps/leg @ 30X1 x 3 sets, Rest 60 secondsA2. Turkish Get Up x 1 rep/arm x 3 […]