photo-5

Workout of the Day: Sunday, 5.10.14

This is the second offered day of the BROTAL! Come out and watch OR come out Total by signing up under “Seminars” in Mindbody. Heats are running at 9am, 10am, and 11am! To see what you missed on Friday, check out this awesome Bodyweight x 15 reps Overhead Squat by Wan So! Pictured below, Record’s […]

Workout of the Day: Saturday, 5.3.14

Everything is better with Friends 9am Bring a Friend Movement Prep: Foam Roll and Lax Ball, 10 min Skill: Handstand, review of the tripod and headstand. CONDITIONING: “Bubbles” AMRAP 12 minutes: 10 Burpees 25 Double Unders *The sub for double unders is 40 single unders for those that are totally new to jump roping. For CrossFitters […]

10154515_742033242955_1643133830_n

Workout of the Day: Saturday, 4.19.14

Bring a Friend is at 11am Today. On a side note, we have a few CFCC athletes competing at South Mountain CrossFit for their first strongman competition today. Send them good vibes! 10AM “Strongman Inspired” Workout of the Day SMR: Lax ball pecs – 1 min/side, Lax ball glutes – 1 min/side Movement Prep: Prone […]

521494_391677004249644_201793409_n

Workout of the Day: Friday, 4.18.14

Saturday’s Bring a Friend Session is being moved from 9am to – 11am – this week. Only the best of friends CrossFit together. Also tonight is Ave’s and Cassie’s going away party.  Festivities will begin following our night classes.  Stop by, and bid farewell to some stellar people.  Friday SMR: Lax Ball Glutes, 10 passes/side […]

DSC_3135

Workout of the Day: Saturday, 4.12.14

“BRING-A-FRIEND” WORKOUT OF THE DAY: Many of you have been asking about the structure of “Bring a Friend” workouts. The deal is that ANY member can join but the workout stimulus will be geared toward athletes new to CrossFit. That doesn’t mean the work won’t be challenging!  Additionally, you can “Bring a Friend” that’s interested […]

rowing

Workout of the Day: Saturday, 8.31.13

BRING A FRIEND TO CFCC TODAY! And tell your friend that rowing today will not feel like rowing like the below. That kind of rowing is GOD-AWFUL. WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 5 minutes. Lax ball the feet and calves for 2 minutes on each side. ACTIVATION: Single Leg Squat […]

Workout of the Day: Saturday, 8.10.13

Gymnastics Skillz for the day will be the Muscle-up and Handstand Walking.  Come out and play at 12pm! WORKOUT OF THE DAY: BRING A FRIEND SATURDAYS!   MOVEMENT PREP: Foam Roll or Lax Ball as needed, 10 minutes. Handstand Push-up Skill Work Prep. SKILL WORK: Inverted Burpee Skill Work CONDITIONING: “Bubbles” AMRAP 12 minutes: 10 Burpees […]