10549934_10153148627825762_6205371962412236279_o

Workout of the Day: Saturday, 4.11.15

COMPETITOR TEAM PRACTICE: Part 1 Every 90 seconds for 12 minutes (8 attempts) Clean + Hang Clean + FS Men start at 185# or 65% of max clean, Females start at 115# or 65% of max clean. Weight must increase every attempt. If you fail you must go down in weight on the next rep […]

10495689_10153148625715762_2050213540440231593_o

Workout of the Day: Wednesday, 4.8.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball/mash calves and bottom of feet 4 minutes 2 Rounds: 30ft bear crawl, 30ft crab walk, 10 goblet squats, 5 lateral goblet lunges/side, 5 scap pull ups STRENGTH: A1. Back Rack Reverse Lunge x 5/leg x 3 sets, Rest 30 seconds A2. KB Single Leg DL x 5/leg x […]

10987438_10153114542630762_5920744558749116248_o

Workout of the Day: Wednesday, 3.25.15

Last Week of the Open Tomorrow night we will be hosting the last Open Announcement party and head to head showdown. Stay tuned for an epic battle announcement between some familiar faces in the gym. The open theme for this Friday will be “CrossFit,” so break out your favorite pair of high socks, Reebok CrossFit […]

1519376_702097848514_1112277219_o

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 […]

10482407_870514159657110_6560179534573915410_n

Workout of the Day: Friday, 3.13.15

Nicole Carroll’s 15.3 Tips – Kipping muscle ups, wall balls and double unders technique videos WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves and bottom of feet 4 minutes,  gastroc/soleus release 1 min/side, Wall Quad/Spiderman 1 min/side, Quadruped extension/rotation drill 8/side 2 Rounds: 5 Pause Air Squat w/heels elevated (5 sec pause), 5 air squats […]

10665180_10153077091420762_7076540259387682091_n

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 […]

10958856_10153038049020762_2702418673388909721_o

Workout of the Day: Monday, 3.2.15

15.1 in the Books! Amazing job by everyone who completed 15.1 this past weekend. The energy in the gym from the announcement party on Thursday, all the way through open gym on Sunday has been  phenomenal to say the least. For those of you who are registered PLEASE make sure you submit your score immediately […]

1782381_10153038037965762_8584636518931115555_o

Workout of the Day: Tuesday, 2.24.15

First Week of the Open! The first open workout will be announced this Thursday, February 26th at 8pm. CFCC members will be able to perform the open workout during Friday’s classes (highly encouraged) as well as Saturday’s Competitors session (8-10am) and open gym on Sunday. These workouts will be judged, and scores must be submitted by […]

10995546_10153038038085762_6980437950219837592_o

Workout of the Day: Sunday, 2.22.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to glutes 2 minutes, lax ball to upper trap in glute bridge 10 passes/side, 3 Rounds: 60ft Bottoms up kb waiters walk, 5 SL DL/side, 10 goblet squats SKILL: EMOM x 8 minutes Minute 1 – 8-10 pistols alternating Minute 2 – 3-5 Strict HSPU or 15-20 […]

10959981_10153012155895762_2851294133266229352_o

Workout of the Day: Saturday, 2.7.15

Stay updated with everything happening at CFCC in this week’s Weekly Bulletin post! COMPETITOR TEAM PRACTICE: SKILL: EMOM X 8 minutes Minute 1 – 1-3 Unbroken MU or 3-5 strict c2b or ring dips Minute 2 – 30 second amrap triple under attempts -if you’re still working on double unders look to get at least 20 […]