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Workout of the Day: Sunday, 4.12.15

WORKOUT OF THE DAY: MOVEMENT PREP: lax ball to pec 10 passes/arm, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft SL DL, 30ft bear crawl, 30ft crab walk forward CONDITIONING: For time 50 HR Push Ups 400m run 25 Deadlifts (225/135#) 800m run 25 Deadlifts (225/135#) 400m run 50 HR Push Ups […]

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Workout of the Day: Tuesday, 3.31.15

The End of the Open The 2015 Reebok CrossFit Open is officially over! Congratulations to all of our athletes who participated in this year’s competition. It was an awesome five weeks with challenging workouts, a few curveballs, and tons of personal achievements and breakthroughs. A special recognition goes out to those who participated in the scaled division. […]

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Workout of the Day: Sunday, 3.22.15

Congratulations to Coach Tim and Lindsay on their beautiful wedding yesterday! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves and shoulders for 4 min, banded hamstring stretch 1 min/side 30ft high knees, 30ft butt kicks, 30ft spiderman + OH reach, 30ft inchworm, 30ft broad jump STRENGTH/SKILL: EMOM x 6 Minutes Minute 1 – Pistols or Variation […]

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Workout of the Day: Tuesday, 3.17.15

15.3 in the Books! Fantastic job by all this week. We witnessed many inspiring performances in both the scaled and RX divisions. There were a ton of first muscle ups and lots of very close attempts. Congratulations to everyone who accepted the challenge despite some disappointment with the first movement being so limiting for many. CrossFit HQ […]

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Workout of the Day: Tuesday, 3.10.15

15.2 in the Books! Congratulations to everyone who tackled 15.2, a couplet of overhead squats and chest to bar pull ups with an ascending rep scheme and built in time caps. This workout was a repeat from last year’s open. There were a ton of personal records set by athletes who improved significantly and found […]

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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: Friday, 2.27.15

WORKOUT OF THE DAY: MOVEMENT PREP: banded hamstring stretch 1 min/side, banded lat stretch 1 min/side, forearm stretch/mashing 2 minutes BARBELL WARM UP: In teams of two (same partners for judging), P1 and P2 will alternate work, P1 – 5 Front Sq, 5 RDL, 5 Push Press (w/empty BB) P2 – Sumo Squat Hold P1 […]

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Workout of the Day: Tuesday, 2.17.15

 Congratulations to January’s Member of the Month Luis!   WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes 2 min, lax ball to upper trap in glute bridge 10/side 30ft inchworm, 30ft crab walk forward, 30ft bear crawl, 30ft broad jump, 30ft seal walk :) STRENGTH: A1. Deadlift @ 80% x 1 rep x 4 sets, […]

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Workout of the Day: Tuesday, 2.10.15

In House Competition Updates We are still looking for more volunteers to help judge and run scorekeeping on Saturday. Please email perrin@crossfitcc.com if you are interested. Workout 2  For time 21 Power Cleans (75/55#) 9 Burpee over BB (vertical torso) 15 Hang Squat Cleans (75/55#) 9 Burpee over BB (vertical torso) 9 Thrusters (75/55#) 9 Burpee over […]

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Workout of the Day: Thursday, 1.29.15

Staff Continuing Education Last Saturday the entire CFCC staff obtained their First Aid, CPR and AED certifications. We are always continuously learning together to keep our members safe and expand our knowledge as coaches. Bring a Friend to CFCC for FREE THIS WEEKEND! We are hosting a Bring-a-Friend WOD THIS Saturday, at 11am. All you […]