Workout of the Day: Sunday, 2.21.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors, calves – 5 minutes, spiderman/Wall quad stretch 1 min/leg 1 Round: 60ft jog, 30ft high knees, 30ft lateral lunge, 30ft bear crawl, 30ft burpee broad jump CONDITIONING: “Fight Gone Bad” 1 minute amrap Wall Ball (20/14#) 1 minute amrap Sumo DL High Pull (75/55#) 1 minute amrap Box Jump […]

Workout of the Day: Monday, 5.19.14

Below, some things never change. Below is Paul Buono – one of our Regionals Team members – post “Fight Gone Bad” in 2012. This workout is brutal regardless of who you are and how long you have been doing CrossFit. Paul’s drive to be the best has brought him to where he is – one […]

Workout of the Day: Saturday, 4.19.14

Bring a Friend is at 11am Today. On a side note, we have a few CFCC athletes competing at South Mountain CrossFit for their first strongman competition today. Send them good vibes! 10AM “Strongman Inspired” Workout of the Day SMR: Lax ball pecs – 1 min/side, Lax ball glutes – 1 min/side Movement Prep: Prone […]

Workout of the Day: Sunday, 2.2.14

WORKOUT OF THE DAY: MOVEMENT PREP: “How to make your back feel better when it’s been very busy.” Lax Ball Hip Flexors, Quads, Adductors – 3 minutes per leg. Band Distracted Wall Quad Stretch – perform against a box instead of a wall to gauge the direction and resistance of your band. – 2 minutes […]

Workout of the Day, 9/7

Workout of the Day: Saturday, 9.7.13

Best of luck to Amber and Cathryn today at the CrossFit 215 Partner WOD competition. Come out and support them if you can!  WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes.  Barbell Mashing of Calves, 1 minute on each side. Gastroc/Soleus Stretch, 1 minute each side. Then, LEARN and PRACTICE the […]

Workout of the Day, 7/7

Sunday, 9/2/12

Please note: all classes EXCEPT Advanced Oly from 10-12pm are cancelled on Monday for the Labor Day Holiday.  We’ll start the week off with Floor Pressing on Tuesday!  Get your broad jumps ready! Intermittent Euphoria.  From Mark’s Daily Apple. Vegan Mint Chip Ice Cream.  From Elana’s Pantry (you’re welcome). CROGA with Tim at 10am. WORKOUT […]

Wednesday, 3/14/12

From Adam Scheiner. Don’t take yourself too seriously ;) [youtube=] For a better example of how to lift a barbell: [youtube=] Elements: None. Games Athletes: if you’re doing the WOD on Thursday, I’d REST, tonight, we’ll meet at 815pm to warm up and do the workout as soon as it’s posted. Specialized Sessions: 1pm and […]