Ask Erin: training and diet as a newbie?

Recently received this question in my inbox and thought the answers I gave might be helpful for most of you to see! Of course, there’s always a LOT to say when someone asks a question about anything training or nutrition-related – but I do find that paralysis by analysis helps no one – simplify your […]

The last Elements at 210 S. 13th Street!


Saturday, 3/10/12

Specialty Classes: CROSSFIT ENDURANCE at 10am, YOGA at 11am, GYMNASTICS at 1pm. Elements: With Liz, 11am. With Tim, 10am. CrossFit Games Open: 12pm. GYMNASTICS SKILLS DOMINANT SESSION: Kipping Toes to Bar, Knees to Elbows. CROSSFIT ENDURANCE: With your partner, row 8k in 2k intervals. Every 400m, row 100m with high intensity View the full workout […]

Friday, 3/9/12

Specialty Classes: Advanced Olympic Lifting 3-5pm, 5-7pm – wondering what it takes to attend this class? Elements: 7a with Cassie, 9am with Chris. SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Glutes and Hamstring Tie-in, 5 minutes. MOBILITY: Coaches Choice, 5 minutes. DYNAMIC WARM-UP: 3 rounds of: 10 Plate Loaded Good Mornings (Sumo Stance, Slight bend […]

CFCC BCCC Winners!

This past challenge was another game changer – this time, for over 30 participants who, over the course of just 30 days, dramatically changed their health, body composition, and subsequently, their performance! I could not be happier with the results of the last challenge – everyone learned a lot and put in a ton of […]


A new wave of Elements (CrossFit Center City’s Foundations of CrossFit Class) has begun, but a new wave of MEMBERS from the last rotation has joined!  If you see them around, say hey!  Also, maybe say, “My name is Reid, and if you I happen to get a little nauseous, don’t take it personally!”  Or […]

Elements – the newest members of CFCC!

The first round of Elements Classes graduates! If you see these people around – say hi! They know what Fran and Cindy are and now they need to know you!

Goal Setting Seminar: Making the Most of Your New Year’s Resolutions

Our very own Abbey Sangmeister will be leading a “Goal Setting Seminar” this coming Sunday, January 22nd, 130-3pm. The fee for this seminar will be $10 for members and $50 for non-members.  If you’re looking for some guidance in setting aside the time to reorganize more than just your training but additionally, your goals in […]

Everything you need to know about the CrossFit Total.

It’s the week of the CrossFit Total! The CrossFit Total, as many of you know, is this coming weekend on Saturday! The deadline to sign up for a time slot is THIS THURSDAY. Don’t miss out on the opportunity to max your deadlift, back squat, and press in one day! You get three attempts to […]

Saturday, 1/14/12

How one family plans to feed themselves for a week away from home. Getting rid of a rest day. – from the very smart and very strong man behind CrossFit Football. 9am (Liz) and 2pm (Sammy) CrossFit Session: SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past. MOBILITY: Wall Quad Stretch, 1 minute […]