10842026_10152969583390762_150148278569566448_o

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 […]

10384520_10152891943440762_3250286250593667147_n

Workout of the Day: Wednesday, 1.7.15

WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes lax ball upper trap in glute bridge and bottom of feet 2 Rounds: 12 alternating lateral goblet lunge, 12 cat & camel, 5 kick up to HS w/3 second hold STRENGTH: A1. DB Lateral Box Step Ups x 3/side x 3 sets, Rest 60 seconds A2. Good Morning x 5 […]

10806423_10152894647945762_2485091452287168281_n

Workout of the Day: Friday, 12.26.14

“What’s your plan for 2015?” WORKOUT OF THE DAY: MOVEMENT PREP: Forearm/wrist stretching and front rack prep x 2 minutes, Spiderman or wall quad stretch x 1 min/side 2-3 Rounds: 60ft Bottoms Up KB Waiters Walk, 10 Goblet Squats, 10 Wall Facing OHS STRENGTH: Option 1 A. OHS – 8 minutes building in weight with singles Option […]

1071419_10152113498973705_1746662162_o

Workout of the Day: Wednesday, 12.10.14

Best of luck to LBC members Sayra, Coach Basa and Silvana who will be competing in the American Open this Friday in Washington DC. For more event information about the AO check out the event site. In case you haven’t heard, Lydia Valentin, 2014 European Champion and two-time Olympian is coming to CrossFit Center City this Sunday December 14th. […]

18642_224461515761_3543623_n

Workout of the Day: Thursday, 10.30.14

How can you maximize your performance this Friday during the total? It can be as simple as a good night’s sleep. Sleep is one of the most important elements of health maintenance, as well as  athletic performance. It also happens to be one of the most difficult areas of our lives to balance because of […]

10485383_10152517475530762_4983203758191861378_n

Workout of the Day: Saturday, 10.11.14

COMPETITOR TEAM PRACTICE: SKILL TESTING:  2 Minutes Max Rope Climb Rest 60 seconds 2 Minutes Max Pistols (alternating) Rest 60 seconds 2 Minutes Max Double Unders STRENGTH:  EMOM x 15 minutes Hang Snatch + Snatch Below are some suggested loads per set (by %) for different individuals: Needs to work on skill: 50, 55, 60, 65, 65, […]