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Ask Erin: How does programming during the Open work?

From an athlete looking to optimize training and performance during the Open:  I’m trying to look ahead and figure out when I’ll be able to make it in on Friday (answer: only about half the time) and what the rest of my schedule is going to look like through March, and two questions that keep […]

Mark your calendars - it's about to get CRAZY(er)!

CFCC’S SPRING TOTAL!

  WHEN: Friday, May 9th (evening) & Sunday, May 11th (morning). Heat times will be posted soon on Mindbody.  CFCC’s Spring 2014 Total will look just a little bit different than what we’ve seen in the past. Instead of testing our 1 rep max deadlift, back squat, and strict press, we’re going to look for new […]

"The key to a successful Open performance is 50% preparation, 50% recovery, 50% yelling, and 50% attire." - Coach Daniel Bove

More to Love During the Open at CFCC!

The CrossFit Open is upon us! Beginning this week, we’ll collectively be going head to head with thousands of athletes around the world to test our CrossFit mettle. One of the wonderful things about the Open is not only that it gives us a chance to experience the thrill and extra push of competition for […]

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Workout of the Day: Friday, 2.14.14

Happy Friday! This seemed relevant :) WORKOUT OF THE DAY: MOVEMENT PREP: Spend time rotating through 3 stations: 1 minute Wall Quad Stretch, 1 minute opposite leg Wall Quad Stretch, 1 minute Lateral Lunging (alternating), 1 minute Spiderman (alternating), 1 minute Band-Assisted Lat Stretch, opposite arm 1 minute Band-Assisted Lat Stretch. SKILL WORK: Clean and […]

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Practical Self-Defense Seminar

What would you do if you were assaulted on the street, or were approached by an aggressive bully intent on ruining your night out with friends? Are you interested in learning some simple yet effective techniques to help you handle potentially dangerous situations and get away safely? Please join us for a self-defense seminar at […]

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Workout of the Day: Monday, 1.27.14

CFCC is going Rock Climbing! CFCC Goes Vertical on Saturday, 2/1, 1:30-3:30! You now have until TODAY, Monday, 1/27 to sign up for ROCKCLIMBING with your friends at CFCC. This is your chance to use the strength we practice daily to try something new and fun. Cost is $23/person and must be paid in advance at the CFCC front desk. Non-CFCC friends […]

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Ask Erin: What’s the deal with the Open?

I’ve been receiving lots of questions from people about the CrossFit Open and I thought it might be easier to simply form a comprehensive answer to MANY of these so that we could all go into the season with our bearings. Here are some thoughts for those of you who have been asking: What is […]

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Workout of the Day: Monday, 1.20.14

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” ― Martin Luther King Jr. A few REALLY important reminders about water intake.  Especially in and around the time of the year that we ramp up intensity and […]

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Workout of the Day: Saturday, 1.11.14

WORKOUT OF THE DAY: 10am squatting : 1. Movement prep: learn to flamenco with Voz.  Then, 2.  Back squat, Work up to a peak of 1 rep. 3.  Using 90% of peak, Perform 8-15 singles within 10m time limit. No missed reps! 4.  Using a wall ball or kettlebell, perform 7 sets of 3 goblet jump […]

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Workout of the Day: Sunday, 12.29.13

Today’s Schedule: Morgan coaches WOD @ 10am Morgan coaches Hyb/Adv 11-1 WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders – 5 minutes. Movnat Warm-up Flow – 15 minutes. CONDITIONING: “Rowing Willy” 3 rounds of: 750m Row 5 Front Squats (225, 155#) 500m Row 11 Chest to Bars 250m Row 12 American Kettlebell Swings (70, […]