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Workout of the Day: Thursday, 1.28.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball gastroc/soleus 2 min/leg then lat/serratus 2 min/side 2 Rds: 30ft bottoms up kb waiters walk/arm, 10 glute bridges, 30ft broad jump STRENGTH/CONDITIONING A. Clean Pull + Hang Power Clean (1+1) x EMOM x 8 minutes B. EMOM x 9 Minutes Min 1 – 5 Double KB SL […]

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Workout of the Day: Thursday, 1.21.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors 3 minutes, Banded pec stretch 1 min/arm 2 Rounds: 30ft bottoms up kb waiters walk/arm, 5 SL DL/leg, 3 TGU sit up/arm STRENGTH: A. Clean Pull + Power Clean (1+1) – 7 minutes of work building from last week B. Jerk Dip w/2 sec pause in dip + Split […]

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Workout of the Day: Thursday, 1.14.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors 3 minutes, Banded pec stretch 1 min/arm 2 Rounds: 10 rocking ankle mobilizations/leg, 10 lateral goblet squat, 30ft bottoms up kb waiters walk/arm STRENGTH: A. Clean Pull + Power Clean (1+1) x 4 sets – building in weight B. Jerk Dip w/2 sec pause in dip + Split […]

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Workout of the Day: Thursday, 10.15.15.

ULIFTU Fundraiser Join us for an evening of games (think 5-minute bouts of dodgeball, foam roller bowling, animal freeze tag, etc.) with the coaches at CFCC, pizza, and drinks all to support the start of ULIFTU! If you don’t like games that’s ok too! We do hope however that you like pizza! You can hang […]

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Workout of the Day: Wednesday, 5.20.15

Member of the Month We will be voting for our next CFCC Member of the Month today during classes. If you would like to recognize a fellow member for their hard work and dedication, make sure you enter their name! Rowing Seminar is THIS Sunday, May 24th, 12-2pm. Find out more here.  I am going (Erin). […]

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Workout of the Day: Tuesday, 4.21.15

WORKOUT OF THE DAY: MOVEMENT PREP: Tricep mashing x 2 minutes, gastroc/soleus release x 60 sec/leg (stretch or lax ball), 10 single leg glute bridges (alternating), 10 cat & camel, Sampson Stretch x 30 sec/side STRENGTH: A1. Clean Pull + 2 Position Power Clean (hang + floor) @ 75% 1RM PC x 2 reps x 4 sets, […]

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Workout of the Day: Saturday, 1.10.15

The Nutrition Seminar is TODAY! Join Meg and Erin TODAY (Saturday), from 1-4pm for a free-for-members seminar on all things nutrition AND lifestyle to help you maximize the results of your CrossFit training. To sign up, head to the “Seminars” tab in Mindbody – if you have any questions about this seminar, please contact meg@crossfitcc.com! CFCC Strongman Did you […]

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Workout of the Day: Friday, 5.2.14

The  Brotal is next Friday. It will consist of a 15 rep Overhead Squat, 1 RM Clean, and  1 RM Bench Press. Sign up HERE Basically be ready to bust out of your shirt like our sensei Chuck Norris. Friday SMR: Lax Ball Glutes, 10 passes/side, Lax Ball Hamstrings on Box, 1 min/side Movement Prep: 2 rounds […]