Workout of the Day: Monday, 5.4.15

The Brotal Sign up for CFCC’s Spring Total aka “The Brotal” under seminars in Mindbody! ALL CFCC members are highly encouraged to participate. We will be running 90 minute heats on the hour in the morning, afternoon, and eveningNEXT Friday, May 8th! This years tests will include: 1RM Clean, 1RM Bench Press, and 1 set of […]


Workout of the Day: Sunday, 3.8.15

WORKOUT OF THE DAY: MOVEMENT PREP: lax ball calves 1 min/side, wall quad/spiderman 1 min/side 30ft toy soldier, 30ft broad jump, 30ft inchworm w/3 sec hold in extension EMOM x 5 minutes 15 strokes on the erg – the first 10 strokes should include a sprint start then settling into a tough 500m pace, then 5 more strokes […]


Workout of the Day: Monday, 2.23.15

Kettlebell Kitchen We are excited to announce our new partnership with Kettlebell Kitchen, your go to for FRESH, delicious and healthy meals! Food for all Crossfitters, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, perform better, and have it delivered right to the gym. Whatever your goals are, nutrition is […]


Workout of the Day: Sunday, 12.21.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball as needed for 2-3 minutes, spiderman or wall quad stretch – 1 min/side 2 Rounds: 60ft Bottoms Up KB Waiters Walk + 5 Bottoms up KB Squats/side, 10 Banded Face Pulls, 30ft spiderman + OH Reach CONDITIONING: With a continuous running clock, complete the following: 0:00 – 1k Row […]


Workout of the Day: Tuesday, 9.23.14

Coach Tim is running a Strength-Only Accelerate Cycle that is intended to allow athletes of all levels to peak at the CrossFit Total (HALLOWEEN). The focus of this program will be primarily on the three big lifts: the Deadlift, the Squat, and the Bench. The goal of this 5-week cycle is to build raw strength […]


Workout of the Day: Friday, 8.15.14

 CFCC BEACH DAY IS TOMORROW! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes foam roll/lax ball as needed, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft bear crawl STRENGTH: A1. Bulgarian Split Squat x 6-8 reps/leg @ 30X1 x 3 sets, Rest 60 secondsA2. Turkish Get Up x 1 rep/arm x 3 […]