1655657_10153248870640762_2412778865002840311_o

Workout of the Day: Tuesday, 5.19.15

Upcoming Holiday Hours and Events Memorial Day, (Monday, May 25th): Coach Justin will be coaching “Murph” in an extended 10am class on this day. We will also hold one big LBC session from 8-10am prior to this 10am class in the mainspace. All other classes are cancelled. Bring a Friend to CFCC! (Saturday, May 30th, 12pm) […]

310203_223201821066410_1786692190_n

Workout of the Day: Friday, 5.1.15

Goodbye Meg! Today and tomorrow will be Meg’s last two days with us at CFCC before she moves to Seattle to begin a new chapter in her journey. Please wish her well in her new adventures, and we look forward to watching the expansion of Iron & Spice, as well as future visits back to the Basement […]

1614193_10153148631180762_3824940255001766423_o

Workout of the Day: Tuesday, 4.14.15

WORKOUT OF THE DAY: MOVEMENT PREP: banded hamstring stretch 1 min/side, 10 cat & camel 2 rounds: 60ft Bottoms up kb waiters walk, SL DL w/kb x 10 (5/side), kick up to handstand x 5 STRENGTH: A1. Clean Deadlift @ 80-90% of Clean x 3 reps w/3 sec descent x 4 sets, Rest 60 seconds […]

11017020_10153134722525762_5826592210923640775_o

Workout of the Day: Wednesday, 4.1.15

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… […]

10861122_10153134735450762_2578811917163532226_o

Workout of the Day: Monday, 3.30.15

2015 Close of the Open Party Tonight! Join us for a casual social hour starting at 8pm on Monday, March 30th in the front hallway of CFCC. We’ll provide pizza and drinks, you guys bring desserts or other dishes to share – and we’ll toast to a successful 2015 CrossFit Open! WORKOUT OF THE DAY: […]

11083704_10153134737200762_4368266429032451780_o

Workout of the Day: Sunday, 3.29.15

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes general roll foam and lax ball including t-spine, back of shoulders, upper trap and anywhere else that feels tight or sticky, 2 minutes of wrist/forearm stretching 30ft spiderman + OH reach, 30ft lateral lunge, 30ft slow bear crawl (opposite hand/leg move at the same time), 10 dead bugs […]

11080642_10153114541180762_2717177159091258031_o

Workout of the Day: Saturday, 3.21.15

COMPETITOR TEAM PRACTICE STRENGTH/CONDITIONING: Active Recovery 1K row @ 80% Rest 1:1 x3 OR A. High Hang Power Snatch – build to a tough single in 15 minutes B. Back Squat x 3 reps x 4 sets – based off feel + 5 Rounds 1 Rope Climb (legless if possible) 5 Squat Cleans (185/115#) 7 Burpee […]

11043131_10153075590565762_1206565552221927681_n

Workout of the Day: Wednesday, 3.4.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hips and glutes 3 minutes, Super Front Rack stretch 1 min/side 3 Rounds: 10 goblet squats, 10 SL DL (5/side), 10 lateral goblet squats STRENGTH: A1. 3 Position Clean (high hang x1, mid thigh x1 , below knee x1) @ 70% of 1RM Clean x 3 sets […]

10980714_10153037246660762_8786377624567515317_n

Workout of the Day: Sunday, 2.15.15

Bring a Friend today! We are hosting another Bring a Friend WOD today at 11am! If you have a friend or family member who is interested in joining CFCC, bring them in! The next cycle of Elements beings tomorrow (Monday, 2/16/15) with the full schedule below. Don’t forget, all current members will receive $50 off […]

10915339_10152992160575762_5912619691563910116_o

Workout of the Day: Monday, 1.26.15

This week marks the end of our 12 week cycle that started in the beginning of November. We made it through the holidays, welcomed a new year, and celebrated an anniversary. It is now time to re-test strength numbers and capacity benchmarks to see where we improved overall as a gym. These numbers will drive the focus […]