Workout of the Day: Tuesday, 9.3.13

Coach Rach and Lindsay Brase are completing a bike to shore ride in support of Multiple Sclerosis research. If you’d like to support them in their ride you can do that here for Rachel, and here for Lindsay.  They ride in about a month! The CrossFit Total is Friday and Saturday, 11/1-2 – this entire […]

Workout of the Day: Monday, 9.2.13

Hello, CFCC!  Welcome to the next cycle of our prep for the CrossFit Total (happening on 11/1-11/2)!  If you’re feeling a bit confused by all of this check out the programming post to see where we stand. Please note that due to the holiday today we are having classes as usual EXCEPT there will be […]

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Workout of the Day: Thursday, 8.15.13

Remember, the TOTAL is coming – FRIDAY, NOVEMBER 1st and SATURDAY, NOVEMBER 2nd. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball as needed, for 5 minutes. Then, we will split the group into two.  GROUP 1 completes the Muscle-up Drills. GROUP 2 completes the Handstand Push-up Drills.  SKILL WORK: Work on the skill you choose for 15 […]


Workout of the Day: Monday, 8.12.13

A large portion of the gym is going to be out at CrossFit Generation this coming Saturday to compete in a little affiliate round-up competition.  The event is definitely open to spectators so please come if you can! Think before you squat – just a little bit. When the count comes today, “5, 4, 3, […]


PROGRAMMING for the Total – 3 months out!

Rest easy today, CFCC. We are about to start a 3-month cycle in prep for the CrossFit Total! Hey, friends! I know a lot of you have been clamoring for the next cycle to be posted. Here’s the official lowdown for what we’ll be doing and what it has to do with the CrossFit Total […]


Workout of the Day: Sunday, 5.12.13

9am Workout of the Day: Cassie and Rec 10am CROGA: Tim 11am SQUATTING ONLY: Cassie and Rec 11am STRONGMAN: Tim (Oly as per usual) Why are we proud?  Because we have the best gym members EVER. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball and/or Foam Roll as needed, 5 minutes. Wall Quad Stretch, 1 minute per side. Pec […]

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Workout of the Day: Friday, 5.10.13

Please take note, friends: all classes are cancelled for the CrossFit Total this Saturday, and on Friday we’ll only be running the following programming at a 6am, 7am, 8am, and 9am session. If you’re not totalling, please come by and watch!  We’ll have spectator areas laid out! TOTAL TIP OF THE DAY: Sleep.  It’s a […]

Workout of the Day: Thursday, 5.9.13

ADVANCED OLY, with Jim, 3-5pm, 530-730pm, 730-930pm. GYMNASTICS, with Danny, 6am, 530pm, 630pm. SQUATTING ONLY, with Danny, at 430pm. TOTAL TIP OF THE DAY: Bring your workout log, bring some projected jumps if you have them, but keep an Open Mind.  Shooting too low number-wise can lead to fear of working higher than what you […]

Workout of the Day: Wednesday, 5.8.13

INTRO to OLY, with Erin, at 6am, 7am, 430pm, 530pm, 630pm. HYBRID ONLY, with Erin, 730-930pm. Sign up for the CrossFit Total.  And please be sure to bring some extra cash for Amanda’s Bake Sale.  All proceeds go to a Scholarship Fund started in memory of her step-brother who recently passed away in a Marine […]

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Workout of the Day: Tuesday, 5.7.13

ADVANCED OLY, with Jim, 3-5pm and 7-9pm. INTRO to OLY, with Jim, 5pm and 6pm. GYMNASTICS, with Rach at 6am, and with Danny at 530pm and 630pm. SQUATTING ONLY, with Danny, at 430pm. ROWING, with Greg, at 630pm. FOUNDATIONS, with Greg, at 730pm. The Next Nutrition Seminar is posted for sign-up on MINDBODY (under “seminars”) […]