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Workout of the Day: Friday, 10.23.15.

ULIFTU Fundraiser TONIGHT! Join us for an evening of games (think 5-minute bouts of dodgeball, foam roller bowling, animal freeze tag, etc.) with the coaches at CFCC, pizza, and drinks all to support the start of ULIFTU! If you don’t like games that’s ok too! We do hope however that you like pizza! You can […]

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Workout of the Day: Monday, 10.19.15.

Spooky CrossFit Total Join us for the CrossFit Total ALL DAY Friday, October 3oth! And, if you can, be in costume! The CrossFit Total is a test of your maxes in three lifts: the back squat, the deadlift, and the strict press. Adding all the pounds together gets YOU your Total. We have been keeping track […]

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Workout of the Day: Friday, 10.16.15.

The Stache Showdown is coming. 11.21.15. WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes, spiderman or wall quad stretch 1 min/side, 10 SL Alternating Glute Bridges 2 Rounds: 10 hollow rocks or hold w/pvc OH,  10 arch rocks w/pvc OH, 10 wall facing OHS, 10 kip swings (hollow to arch) STRENGTH: A. BN Snatch Grip […]

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Workout of the Day: Monday, 10.12.15.

The CrossFit Total Join us for the CrossFit Total ALL DAY Friday, October 3oth! And, if you can, be in costume! The CrossFit Total is a test of your maxes in three lifts: the back squat, the deadlift, and the strict press. Adding all the pounds together gets YOU your Total. We have been keeping […]

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Workout of the Day: Monday, 9.28.15.

This week we are de-loading in intensity from a % perspective. You will see higher volume and could possibly experience some soreness. Remember even when moving lighter weight form should be perfect. WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes + quadruped extension/rotation x 8 reps/side,  wall quad or spiderman 1 min/side 2 Rounds: 3 […]

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Workout of the Day: Monday, 9.21.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball pec 2 min, mash calves w/lax ball 1 min/side+ gastroc/soleus stretch 1 min/side 3 Rounds: 5 pause goblet squats, 10 lateral goblet squats, 5 scap pull ups + 5 kip swings (hollow to superman) STRENGTH: A. Back Squat – build to a tough double in 4 attempts […]

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Workout of the Day: Monday, 9.14.15.

  It’s with great excitement that we announce a project that has been over a year in planning. CFCC has always been more than a gym. It’s a community, a resource, a place where people come and feel strong in many ways. It gives us all a window into what we are capable of beyond […]

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Workout of the Day: Friday, 9.4.15.

Strongman Saturdays Did you know Strongman is open to all our members on Saturdays for the month of August? If you’re curious about the sport of Strongman, Saturday from 1-3 is a perfect time to meet the current team and play with some implements you may not be used to. Sign up on mindbody, and […]

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Workout of the Day: Monday, 8.31.15.

WORKOUT OF THE DAY: MOVEMENT PREP:  Lax ball calves and tibialis anterior 3 minutes, wall quad or spiderman 1 min/side 2 Rounds: 10 cat & camel, 10 scap pull ups, 5 pause goblet squats, 5 jumping squats (bodyweight) STRENGTH: A1. Back Squat @ 80-85% x 2 reps x 5 sets, Rest 60 seconds A2. Rope Climb x […]

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Workout of the Day: Monday, 8.24.15.

Summer Slam 2015 Congratulations to all of the athletes and coaches who represented CFCC on Saturday at the Affiliate Summer Slam competition. Our four teams performed extremely strong with 10th, 19th, 24th and 25th place finishes out of 42. Thank you to Vince, Barry, Mark and all of the volunteers and judges who were extremely timely, organized […]