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Workout of the Day: Monday, 11.4.13

WORKOUT OF THE DAY: MOVEMENT PREP: Danny’s Warm-up! STRENGTH: Back Squat – work up to 85% of your max Back Squat, and then take 85% of your max and complete as many reps as possible in 8 minutes. CONDITIONING: “BRENTON” Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after […]

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Workout of the Day: Saturday, 11.2.13

It’s Day 2 of the CrossFit Total!  Come watch or come lift!  We’ll be here from 830am til 1pm today! Check out the video from the Spring Total of this year: The CrossFit Total Spring 2013 from Erin Davidson on Vimeo. All classes are cancelled today for the Total but here’s some helpful advice from […]

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Workout of the Day: Friday, 11.1.13

The time has FINALLY arrived – today, we TOTAL! Please note that all other classes have been cancelled for today EXCEPT the 6am, 7am, and 8am. If you’re not Totalling this time around – set that early alarm! For those of you who don’t know what the CrossFit Total is – here’s a whole free […]

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Workout of the Day: Monday,10.21.13

This is the FINAL week before the official deload week to the CrossFit Total. If you know you will not be able to make the Total this Fall – let a Coach know.  This will effect their perception of your “peak”.  This is the LAST week you will have to go heavy before the Total! […]

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Workout of the Day: Monday, 10.14.13

There’s 2 more weeks until the CrossFit Total! Sally Squats with CFCC’s Competitive Team on Sunday. WORKOUT OF THE DAY:  MOVEMENT PREP: Foam Roll and Lax Ball as needed, 3 minutes. Cat Stretch, switch as needed, but take a full 2 minutes. Then: Greg’s Crazy Hip Opener, complete 6 full transitions. MUSCLE-UP and PULL-UP STRENGTH WORK: This […]