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Workout of the Day: Wednesday, 2.25.15

Thursday Night Open Announcement This Thursday night we will be hosting an open announcement party in the LBC space starting at 8pm. Immediately following the announcement Coach Chris and Coach Record will be facing off against each other. Come join your fellow CFCC athletes to celebrate the beginning of the open and watch two of […]

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Workout of the Day: Tuesday, 2.17.15

 Congratulations to January’s Member of the Month Luis!   WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes 2 min, lax ball to upper trap in glute bridge 10/side 30ft inchworm, 30ft crab walk forward, 30ft bear crawl, 30ft broad jump, 30ft seal walk :) STRENGTH: A1. Deadlift @ 80% x 1 rep x 4 sets, […]

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Workout of the Day: Tuesday, 2.10.15

In House Competition Updates We are still looking for more volunteers to help judge and run scorekeeping on Saturday. Please email perrin@crossfitcc.com if you are interested. Workout 2  For time 21 Power Cleans (75/55#) 9 Burpee over BB (vertical torso) 15 Hang Squat Cleans (75/55#) 9 Burpee over BB (vertical torso) 9 Thrusters (75/55#) 9 Burpee over […]

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Workout of the Day: Wednesday, 2.4.15

New Elements Cycles Registration is open for the next round of Elements! The next cycles being offered will be starting the week of February 16th on the below days Tuesdays, Wednesdays, and Fridays from 6am and 7am with Erin  Mondays, Wednesdays, Thursdays from 530pm and 730pm with Morgan  Do you have a friend or family member […]

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Workout of the Day: Sunday, 2.1.15

January was a big month for personal records. Congratulations to everyone who tried something for the first time, exceeded their expectations, and faced their fears. Onward and upward. -Coach Perrin WORKOUT OF THE DAY: MOVEMENT PREP: lax ball calves and bottom of feet 1 min/side, pigeon stretch x 60 seconds/side, forearm stretching or mashing x 2 […]

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Workout of the Day: Thursday, 1.29.15

Staff Continuing Education Last Saturday the entire CFCC staff obtained their First Aid, CPR and AED certifications. We are always continuously learning together to keep our members safe and expand our knowledge as coaches. Bring a Friend to CFCC for FREE THIS WEEKEND! We are hosting a Bring-a-Friend WOD THIS Saturday, at 11am. All you […]

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Workout of the Day: Wednesday, 1.14.15

Free Samples! Stronger Faster Healthier will be at CFCC from 4:30pm – 7pm tonight handing out free samples of their products! If you have any specific questions about their products or are interested in checking them out, make sure you stop by! RECHARGE Officially Begins Next Monday Ready to attack 2015 with guns blazing? Getting […]

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Workout of the Day: Wednesday, 1.7.15

WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes lax ball upper trap in glute bridge and bottom of feet 2 Rounds: 12 alternating lateral goblet lunge, 12 cat & camel, 5 kick up to HS w/3 second hold STRENGTH: A1. DB Lateral Box Step Ups x 3/side x 3 sets, Rest 60 seconds A2. Good Morning x 5 […]

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Workout of the Day: Thursday, 12.11.14

Strongman is coming to CFCC full time! Starting in January, strongman will be open to all members of CFCC who are willing to make a commitment to the entire cycle. Your training schedule will follow the format laid out below, so you will have 2 specific strongman classes a week, squatting on Saturdays, open gym […]

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Workout of the Day: Tuesday, 12.2.14

  WORKOUT OF THE DAY: MOVEMENT PREP: 3 rounds: 60ft Bottoms up kb waiters walk, SL DL w/kb x 10 (5/side), hanging scapular retraction x 10, kick up to handstand x 5 STRENGTH: A. Every 90 seconds x 5 sets Clean Grip DL + Hang Power Clean+ Power Clean *Starting at 70% of 1RM PC and building CONDITIONING: 3 Rounds 30 second row sprint […]