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Workout of the Day: Thursday, 1.28.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball gastroc/soleus 2 min/leg then lat/serratus 2 min/side 2 Rds: 30ft bottoms up kb waiters walk/arm, 10 glute bridges, 30ft broad jump STRENGTH/CONDITIONING A. Clean Pull + Hang Power Clean (1+1) x EMOM x 8 minutes B. EMOM x 9 Minutes Min 1 – 5 Double KB SL […]

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Workout of the Day: Wednesday, 1.20.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to upper trap and glutes 4 minutes 2 Rounds: 5 yoga push ups + 5 rocking ankle mobilizations/leg, 10 bird dog, 3 single arm raises in squat/arm STRENGTH: A1. DB Lateral Box Step Ups  x 5/side (20/15”) x 3 sets, Rest 30 seconds A2. Handstand Hold x 30-40 seconds […]

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Workout of the Day: Thursday, 1.7.16.

The 2016 In House Competition Registration is Open Sign up on Mindbody under “Events” – Registration closes this Saturday at 8pm! The Pull-Up Project At CFCC, one of our long-held beliefs is that ANYONE can and should be able to do a pull-up. The simple act of being able to pull your body up over something whenever […]

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Workout of the Day: Tuesday, 12.22.15.

2016 Reebok CrossFit Games Season Schedule WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes, 10 pvc pass throughs w/foam roller on t-spine, 10 wall facing ohs w/pvc 2 Rounds: 30ft bottoms up kb waiters walk/arm, 5 SL RDL/leg, 5 half kneeling bottoms up kb strict press/arm STRENGTH: A. Hang Power Snatch x 2 reps x […]

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Workout of the Day: Thursday, 12.17.15.

Meet the UliftU Interns! YOU can give the gift that keeps on giving this holiday season by supporting UliftU – a non-profit organization that uses CrossFit to provide the tools for the unemployed, formerly incarcerated and homeless to empower them to achieve and deliver a definition of wellness that is truly life-changing. A portion of […]

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Workout of the Day: Tuesday, 12.1.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and upper trap, pecs for 4 minutes 2 Rounds: X-Band walk x 10 steps/direction, 10 banded good mornings, 5 half kneeling bottoms up kb strict press/arm STRENGTH: A. Behind the neck Push Press + BN Push Jerk (2+2) x 2 sets, (1+1) x 2 sets – building […]

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Workout of the Day: Tuesday, 11.24.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and upper trap, pecs for 4 minutes 2 Rounds: X-Band walk x 10 steps/direction, 10 banded good mornings, 5 half kneeling bottoms up kb strict press/arm STRENGTH: A. Behind the Neck Push Press + BN Push Jerk x (2+1) x 4 sets – building in weight […]

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Workout of the Day: Wednesday, 10.28.15.

Spooky CrossFit Total Join us for the CrossFit Total ALL DAY Friday, October 3oth! And, if you can, be in costume! The CrossFit Total is a test of your maxes in three lifts: the back squat, the deadlift, and the strict press. Adding all the pounds together gets YOU your Total. We have been keeping […]

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Workout of the Day: Tuesday, 10.20.15.

Why do we practice the hollow position and posterior pelvic tilt so much? Because a stronger hollow is the basis for not only solid gymnastics ability, but stability in other many other movements including handstand holds and walks demonstrated below.  Athletes who demonstrate proficiency in the hollow tend to find all other core and stabilizing activities […]

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Workout of the Day: Wednesday, 8.19.15.

Running and Hip Love are our Wednesday Specialty classes. Check out the rest of our lineup below! Monday: Intro to Oly (6:00am), Shoulder Love (5:30pm) Tuesday: Intro to Oly (6:00am, 5:30pm), Gymnastics (6:30pm) Wednesday: Running (7:00am), Hip Love (5:30pm) Thursday: Intro to Oly (6:00am), Squatting (5:30pm), Gymnastics (6:30pm) Friday: Intro to Oly (6:00am, 5:30pm), Rowing […]