Workout of the Day: Monday, 8.10.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and t-spine for 2-3 minutes,  super front rack stretch w/band 1 min/side, gastroc/soleus stretch 30 sec/foot 30ft spiderman + OH reach, 30ft lateral lunge, 10 air squats w/3 sec pause in bottom, 10 scap push up, 10 scap pull up STRENGTH: A. Front Squat x 80% x […]


Workout of the Day: Friday, 8.7.15.

Did you miss last week’s rowing class with Jordan? Sign up for the 7am slot to develop your rowing technique and proficiency! WORKOUT OF THE DAY: MOVEMENT PREP: 4 minutes lax ball smashing lower legs and ankles (shins, calves, Achilles, etc), Foam roll t-spine 2 minutes, quadruped extension/rotation drill 8/side 2 Rds: 60ft waiters walk/arm, […]


Workout of the Day: Thursday, 8.6.15.

Member of the Month Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to help build our […]


Workout of the Day: Thursday, 7.30.15.

Rowing Seminar THIS Sunday from 12-2pm Rowing is a critical part of CrossFit. We use the Concept2 often within workouts, where seconds and energy can be lost or won. Whether you are sprinting for 30 seconds or rowing a 2k TT, every correct or incorrect stroke can have dramatic implications on the results. If you […]


Workout of the Day: Monday, 7.13.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Softball/Lax ball to VMO and Adductors 1 min/side, Lax ball to upper trap in glute bridge 10 passes/side, Wall Quad/Spiderman Stretch 1 min/side 2 Rounds: 5 Pause Goblet Squats, 10 Alternating Lateral Squats, 20 second pronated bar hang STRENGTH: A1. Front Squat – 5 attempts to build to a heavy […]


Workout of the Day: Monday, 6.15.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 3 minutes, Wall quad or spiderman 1 min/side, 2-3 Rds: 30ft spiderman + oh reach, 10 wall facing squats, 10 scap pull ups STRENGTH: A1. Front Squat @ 90-95% x 1 rep x 3 sets, Rest 90 seconds A2. Strict Pull Up x 10-12 reps […]


Workout of the Day: Monday, 6.1.15

Mark Your Calendars for PROM! WHY: because fun. WHERE: the #basementofdreams WHEN: Next Saturday, June 13th, 7-11pm WHAT: Casino Royale themed, dancing, noshing, dranking, bring yo own date opportunity, snazzily dressed CFCC/LBC PARTY OF THE YEAR. HOW: Sign-up on the Facebook Event WHO: All current members of CFCC + a plus one. HOW MUCH: Nothing. […]


Workout of the Day: Saturday, 5.23.15

Rowing Seminar Postponed The indoor rowing seminar originally scheduled for this Sunday has been postponed until June. Those who registered for the event should have received an email including options to attend in the future. Once the new date is confirmed we will post it on Mindbody, so stay tuned! Upcoming Holiday Hours and Events Memorial […]


Workout of the Day: Wednesday, 5.20.15

Member of the Month We will be voting for our next CFCC Member of the Month today during classes. If you would like to recognize a fellow member for their hard work and dedication, make sure you enter their name! Rowing Seminar is THIS Sunday, May 24th, 12-2pm. Find out more here.  I am going (Erin). […]


Workout of the Day: Tuesday, 5.19.15

Upcoming Holiday Hours and Events Memorial Day, (Monday, May 25th): Coach Justin will be coaching “Murph” in an extended 10am class on this day. We will also hold one big LBC session from 8-10am prior to this 10am class in the mainspace. All other classes are cancelled. Bring a Friend to CFCC! (Saturday, May 30th, 12pm) […]