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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… […]

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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: […]

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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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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Workout of the Day: Thursday, 1.15.15

The 2nd Annual Pre-Open In House Competition is back! The CFCC Coaching Staff will be leading teams of 2 men and 2 women through 3 workouts on Saturday, February 14th! This is a great opportunity for everyone who has never competed inside or outside the gym to join your fellow athletes for a fun day […]

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Workout of the Day: Wednesday, 1.14.15

Free Samples! Stronger Faster Healthier will be at CFCC from 4:30pm – 7pm tonight handing out free samples of their products! If you have any specific questions about their products or are interested in checking them out, make sure you stop by! RECHARGE Officially Begins Next Monday Ready to attack 2015 with guns blazing? Getting […]

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Workout of the Day: Monday, 12.15.14

Congratulations to Coach Ryan, Silvana and Sayra on a job well done this past weekend at the American Open! We are so proud of each and every one of you! Coach Basa went 6/6 and swept Bronze in the Snatch, C&J, and Overall in a very competitive men’s 56kg weight class. It was a fantastic performance overall and we commend […]