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Workout of the Day: Tuesday, 5.26.15

Follow along with our current ‪Elements crew on Instagram at @cfcentercity to learn more about beginning CrossFit or simply to look back at the roots of what we do here every day! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball pecs and lats for 2 minutes, banded hamstring stretch 1 min/side 2 Rounds: 10 leg swings […]

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Workout of the Day: Monday, 5.18.15

CFCC Rowing Seminar Sunday 5/24! It’s back! CFCC is hosting a two hour rowing seminar on Sunday, May 24th from 12-2pm to provide athletes with the tools to improve their skills and technique on the erg. The seminar will be led by a very experienced former national champion rower, and involve comprehensive instruction and breakdown […]

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Workout of the Day: Sunday, 5.3.15

Broad Street Run Congratulations to this year’s Broad Street runners coming out of CFCC AND your support for them! Here is a note from one member of the team: “Thanks so much for your support for our CFCC team for the Broad Street Run. We went way over our goal of $3,000 and have raised over […]

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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 […]

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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 […]

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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… […]

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Workout of the Day: Wednesday, 3.11.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and hips 3 minutes, 1 minute of Hero Pose 1 Round: 20 cat & camel, 15 pause OHS w/pvc  10 leg swings side/side and fwd/bwd, 5 SL DL/side STRENGTH: A. Hang Snatch – 10 minutes of technique work building in singles. Full Squat is preferred CONDITIONING: 5 minute […]

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Workout of the Day: Thursday, 3.5.15

15.2 Announcement and Showdown Don’t forget this week’s open announcement party stats at 8pm in the LBC space! Immediately following we will host our weekly matchup featuring the “Battle of the Owners.” Our fearless leader and owner of CFCC Erin vs long time friend, coach and owner of CrossFit Novem Lesha Meyer. The goal is to start […]

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Workout of the Day: Thursday, 2.26.15

“A Reason to Try” If you want to join all of the CFCC athletes who are already signed up for the Open, it’s not too late ! Register here! Not every CrossFit athlete lives to compete. Such is the case for three schoolteachers out of one box in Santa Cruz, California. The Open TONIGHT we will be […]

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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* […]