Workout of the Day: Friday, 7.31.15.

More coaching tips from CFCC’s own Coach Justin and Morgan! The Wall Walk-Up is a great movement to throw into a warm-up with just about anything that you might need to do overhead (pressing, benching, jerking) but it is also a challenging way to get in some anti-extension (“sexy” back) trunk work. Take a look, […]

Workout of the Day: Sunday, 8.10.14

The next Strongman Cycle will begin on Monday, August 18th and run through Monday, September 22nd. It is a 5 week cycle and costs $100 on top of membership. Classes will be held on Monday with Record and Thursday with Tim from 8-9:30pm plus additional programming to be completed on your own during open gym […]

Workout of the Day: Sunday, 4.13.14

“Sunday Benchmark Workout” Each Sunday will feature a benchmark workout during this cycle! SMR: General Foam Roll/Lax Ball, 5 min Movement Prep: Track Warm Up Skill Review:  American Kettlebell Swing Conditioning: “Helen” – Three rounds for time Run 400m 21 Kettlebell Swings (1.5/1) 12 Pullups Don’t forget to buy tickets for CrossFit Regionals HERE 

Workout of the Day: Thursday, 8.1.13

Don’t forget, Custom Fit Meals is now a service we offer at CFCC! Below, the female winner of the CrossFit Games 2013. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, 2 reps per side. Single […]

Workout of the Day: Wednesday, 5.1.13

INTRO TO OLY, with Erin, 6am, 7am, 430pm, 530pm, 630pm. HYBRID OLY, with Erin, 730-930pm. Below, AJ calls Scotti out on jumping the gun early on one of our running days. :) WORKOUT OF THE DAY: For those of you with some serious “Helen” vendettas, here are the days we’ve done it before! MOVEMENT PREP: […]

Workout of the Day, 3.11.13

FOUNDATIONS with Greg, at 530pm. There’s still time to sign up for the Broz Seminars! Sign up for Wednesday today for better Olympic Lifts! Found on the gym floor. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Quads and Hip Flexors, 5 minutes. Choose a 30ft. distance and complete x 2: Knee Pulls to Chest, Over […]

Friday, 11/16/12

HYBRID/ADVANCED OLY with Jim, 530-730pm. SELF-MYOFASCIAL RELEASE: Foam Roll T-Spine – 2 minutes. Foam Roll IT Band – 20 passes per side. DYNAMIC WARM-UP: 400m Run and then 3 Rounds: 5 Jump Squats, 5 second Handstand Hold. STRENGTH: Barbell Thruster, up to a peak of 1. METABOLIC CONDITIONING: “Helen” 3 Rounds for time of: 400m […]

Sunday 10/14/12 ‘Girls’