Workout of the Day: Tuesday, 6.16.15.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes mobility (focus on ankles, calves), Lax ball to upper trap in glute bridge 10/side, 10 SL Alternating Glute Bridges, 10 cat & camel 2 Rounds: 30ft (per hand) Bottoms Up KB Walk + 3 Bottoms Up Strict Press, 10 Single Arm Russian KB Swing (5/arm), 20-30 second HS Hold […]


Workout of the Day: Wednesday, 5.20.15

Member of the Month We will be voting for our next CFCC Member of the Month today during classes. If you would like to recognize a fellow member for their hard work and dedication, make sure you enter their name! Rowing Seminar is THIS Sunday, May 24th, 12-2pm. Find out more here.  I am going (Erin). […]


Workout of the Day: Sunday, 5.17.15

Mark for your calendars for PROM! WHY: because fun. WHERE: the #basementofdreams WHEN: June 13th, 7-11pm WHAT: Casino Royale themed, dancing, noshing, dranking, bring yo own date opportunity, snazzily dressed CFCC/LBC PARTY OF THE YEAR. HOW: Sign-up on the Facebook Event (TBA) and SHOW YOUR FACE. WHO: All current members of CFCC + a plus […]


Workout of the Day: Tuesday, 4.28.15

WORKOUT OF THE DAY: MOVEMENT PREP: 4 minutes of general mobility (hamstrings and shoulders), gastroc/soleus stretch 1 min/side, 10 bird dog 2-3 Rounds: 10 glute bridges, 10 scap push ups, 5 inchworm w/3 sec hold STRENGTH: A1. Clean Deadlift @ 100-105% 1RM Clean x 2 reps x 4 sets, Rest 60 seconds A2. Strict Press x 2 reps […]


Workout of the Day: Friday, 4.17.15

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/Wall Quad stretch 1 min/side, Banded lat stretch 1 min/side 3 Rounds: 10 goblet squats, 10 glute bridges, 10 hollow rocks STRENGTH: A. Squat Clean @ 75% 1RM Clean x 2 reps x 2 sets, 80% x 1 rep x 2 sets B. Back Squat @ 65% x 5 […]


Workout of the Day: Tuesday, 4.7.15

Spring Brotal We’re hosting the 2nd annual CrossFit BRO-tal on Friday, May 8th – in which we eschew the classic Total movements (squat/press/deadlifts) in favor of some, well, bro-ier stuff (bench press, clean, and overhead squats). Keep an eye on the event page, FB,  and Mindbody for specific heat times – we’ll be running them in […]


Workout of the Day: Wednesday, 3.18.15

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… […]


Workout of the Day: Monday, 3.9.15

WORKOUT OF THE DAY: MOVEMENT PREP: Softball/Lax ball to VMO and Adductors 1 min/side, Lax ball to upper trap in glute bridge 10 passes/side, Wall Quad/Spiderman Stretch 1 min/side 2 Rounds: 5 Pause Squats w/heels elevated, 5 Pause Air Squats, 5 Wall Ball (extend onto toes), 20 second bar hang (pronated) STRENGTH: A1. Thruster x 3 […]


Workout of the Day: Thursday, 2.19.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes, lax ball to calves 1 min/side+ 1 min stretch/side, 2 Rounds: 10 cat & camel, db or plate external rotation @ 3010 x 5/side, 10 reverse lunge + rdl (db or bodyweight) STRENGTH: A. EMOM x 5 minutes Push Press x 3 reps *building every set* […]


Workout of the Day: Tuesday, 2.3.15

The Importance of Restoration and Recovery As I mentioned yesterday we are in a de-load week from a strength perspective, but the intensity of conditioning will remain steady leading up until the Open. If you are feeling chronically sore, tired, or not fully recovered from your training sessions you may need to take some additional steps […]