11402650_713206212134823_6268403478137093478_o

Workout of the Day: Wednesday, 6.17.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, quads, glutes 3 min, Wall quad/spiderman stretch 1 min/side 2 Rounds: 10 air squats, 10 scap pull ups, 5 hollow rocks into 5 superman (arch) rocks STRENGTH: A1. Back Squat @ 23×1,  65-70% x 4 reps x 3 sets, Rest 30 seconds A2. Strict HSPU x 6 […]

11174587_10153240176625762_1495852846702431884_o

Workout of the Day: Wednesday, 6.10.15

PROM is this Saturday! WHY: because fun. WHERE: the #basementofdreams WHEN: This Saturday, 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 WHO: All current members of CFCC + a plus one. HOW MUCH: Nothing. We like […]

10835166_10153248870080762_1607281161347519047_o

Workout of the Day: Sunday, 6.7.15

Congratulations to May’s Member of the Month Mohammad Al-Ramzi! Learn more about Mohammad and why he was voted CFCC’s MOTM in the featured post! WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of general mobility focusing on feet, calves and hips+ 400m Run 1 Round: 30ft high knees, 30ft over/under the fence, 30ft butt kicks, 30ft […]

11141276_704972452958199_2069027813429673289_o

Workout of the Day: Wednesday, 6.3.15

Intro to Oly with Coach Morgan! If you’re struggling in classes to make sense of the Snatch, the Clean, or the Jerk we would HIGHLY recommend signing up for Intro to Oly! These classes are intended for beginning lifters who are keen to sharpen up technique and refine patterns that will allow for safer and […]

10989497_10153240174435762_2387629030882731966_o

Workout of the Day: Sunday, 5.31.15

WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of mobility working on feet, ankles and calves 30ft jog fwd, 30ft jog bwd, 30ft toy soldier, 30ft SL DL, 30ft spiderman + oh reach, 30ft inchworm + 3 scap push ups CONDITIONING: In teams of two, alternating complete rounds 10 minute amrap 10 Step Up up and […]

11242209_703151239807522_6054672967450214472_o

Workout of the Day: Wednesday, 5.27.15

Summer Nutrition plus FREE Nutrition Seminar This Saturday The Challenge: #eatwithapurpose Create your own goal set based on your abilities from the start date (June 1st to July 3rd) and we will lead you through 5 weeks of 1 challenge per week meant to help you eat and train with a purpose! There is NO buy-in. And […]

1522567_688771047911673_1582980610621496751_o

Workout of the Day: Monday, 4.27.15

  WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 4 minutes, wall quad/spiderman stretch 1 min/side 2 Rounds: 60ft 1-arm Bottoms up KB Carry +  1-arm Bottoms up KB Squats x 5/side, 30ft lateral lunge, 30ft bear crawl -walk 60ft w/left into 5 squats, then walk 60ft w/right into 5 squats STRENGTH: A1. […]

10841893_10153134733275762_1599863303348142157_o

Workout of the Day: Monday, 4.20.15

Liberty Barbell Classic This weekend we will be hosting the LBC Classic all day Saturday and Sunday. In lieu of the event, please note our modified schedule on Mindbody from Friday – Sunday. There will be “At Home” workouts posted on both days for those who still want to train. We hope to see many CFCC’ers […]

11080622_10153148629550762_9112639111110042122_o

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 […]

11083770_10153114536730762_6625645176064769179_o

Workout of the Day: Saturday, 3.28.15

COMPETITOR TEAM PRACTICE: STRENGTH/CONDITIONING: Active Recovery 500m row or 2 minute AD @ easy pace 30 sec FLR on low rings Rest 1 minute x 8 FLR = front leaning raise, i.e. plank hold OR STRENGTH: A1. Burpee Pull Over x 3 reps x 3 sets, Rest 60 seconds A2. Strict T2B or L-Raises x 10 […]