Workout of the Day: Friday, 5.27.16

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 1 Round: 60ft jog, 30ft high knees, 30ft lateral lunge, 30ft crab walk, 30ft bear crawl, 30ft broad jump STRENGTH: A. Clean w/2 sec pause above knee + Clean (1+1) every 2 minutes x 12 minutes (6 sets) – building […]


Workout of the Day: Monday, 2.1.16.

2016 In House Competition Congratulations to all the competitors who battled it out on Saturday in the Basement of Dreams. It was a close competition the entire day with team Wizard of Voz coming out on top! Thank you to all of our amazing judges and volunteers who made all of the events run smooth […]


Workout of the Day: Monday, 12.7.15.

The 2015 American Open Championships Congratulations to Mike Zoda, Chris Knizewski, Perrin Behr, Silvana Gonzalez, and Morgan Vozobule on a great weekend in Reno! For archived video of the meet checkout Floelite here. The 6th Annual Rittenhouse Run The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN […]


Workout of the Day: Monday, 10.12.15.

The 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 […]


Workout of the Day: Monday, 9.21.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball pec 2 min, mash calves w/lax ball 1 min/side+ gastroc/soleus stretch 1 min/side 3 Rounds: 5 pause goblet squats, 10 lateral goblet squats, 5 scap pull ups + 5 kip swings (hollow to superman) STRENGTH: A. Back Squat – build to a tough double in 4 attempts […]


Workout of the Day: Wednesday, 7.29.15.

CF Endurance Running Classes Starts Today! If you enjoyed last Tuesday’s class make sure you check out our first official CrossFit Endurance class beginning this week at 7am with Coach Wylie! Contrary to popular assumptions, running is in fact a skill. Most of us are not taught proper drills or technique when it comes to running, therefore […]


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: Friday, 5.15.15

“The Mountain” Visits CFCC TODAY!!!! Don’t forget Thor Bjornsson from “Game of Thrones” will be at CFCC to meet members (only) between 11-11:30am. Come stop by and meet “Europe’s Strongest Man 2014” in person! Rowing Seminar – Sunday 5/24 It’s back! CFCC is hosting a two hour rowing seminar on Sunday, May 24th from 12-2pm to provide […]


Workout of the Day: Friday, 4.3.15

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.” Vince Lombardi WORKOUT OF THE DAY: MOVEMENT PREP: lax ball to glutes/hip flexors, upper trap in glute bridge x 10/side, wall quad stretch or spiderman 1 min/side 2 Rounds: 30ft inchworm, 30ft […]


Workout of the Day: Monday, 2.9.15

In House Competition Updates We are still looking for more volunteers to help judge teams on Saturday. Please email perrin@crossfitcc.com if you are interested. Teams of four (two men, two women) were drafted over the weekend by eight CFCC coaches to compete on Saturday at the annual Pre-Open In House Competition. All athletes should be contacted by […]