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Workout of the Day: Thursday, 4.16.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and hamstrings 4 minutes 2 Rounds: 10 wall facing ohs w/pvc, 10 leg swings (side/fwd/bwd), 10 kip swings (focus on hollow to superman) STRENGTH:  A1. Good Morning x 8 reps x 3 sets, Rest 60 seconds A2. TGU x 1/side x 3 sets @ tough weight, […]

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Workout of the Day: Saturday, 4.11.15

COMPETITOR TEAM PRACTICE: Part 1 Every 90 seconds for 12 minutes (8 attempts) Clean + Hang Clean + FS Men start at 185# or 65% of max clean, Females start at 115# or 65% of max clean. Weight must increase every attempt. If you fail you must go down in weight on the next rep […]

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Workout of the Day: Monday, 4.6.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope this Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… – […]

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Workout of the Day: Wednesday, 4.1.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… […]

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Workout of the Day: Wednesday, 3.25.15

Last Week of the Open Tomorrow night we will be hosting the last Open Announcement party and head to head showdown. Stay tuned for an epic battle announcement between some familiar faces in the gym. The open theme for this Friday will be “CrossFit,” so break out your favorite pair of high socks, Reebok CrossFit […]

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Workout of the Day: Friday, 3.6.15

Open 15.2 In case you missed it, check out the photos from 15.1! If you didn’t attend the head to head battle at CFCC last night make sure to watch the recap from the live feed including Coach Tim and Morgan’s Pre-Show Commentary. If you are looking for some extra mobility and movement prep tips, check […]

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Workout of the Day: Monday, 3.2.15

15.1 in the Books! Amazing job by everyone who completed 15.1 this past weekend. The energy in the gym from the announcement party on Thursday, all the way through open gym on Sunday has been  phenomenal to say the least. For those of you who are registered PLEASE make sure you submit your score immediately […]

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Workout of the Day: Saturday, 2.28.15

(Sort of) Weekly Bulletin of Open-Related Opportunities COMPETITOR TEAM PRACTICE: Athletes who plan on completing open workout 15.1 during this time must be prepared to have someone judge you.  MOVEMENT PREP: General Mobility for 5 minutes. w/monster band below the knee: 30ft lateral walk, 10 glute bridges, 10 air squats x 2 sets 10 t’s […]

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Workout of the Day: Wednesday, 2.18.15

Precision Nutrition “Find Your Deepest Reason” WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball lat and serratus anterior 2 min/side, wall quad stretch/spiderman 1 min/side 3 Rounds: 10 Pass Throughs (or 30 sec lat activation), 10 ohs, 10 kip swings (feet together, legs squeezed) STRENGTH: A. EMOM x 6 minutes Snatch Pull+ Power Snatch from […]

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Workout of the Day: Friday, 2.13.15

Come Watch the In House Competition Tomorrow For those of you who are not competing or volunteering tomorrow, come spectate and cheer on your fellow CFCC members! Eight teams comprised of two men and two women will be led by their CFCC coach through three workouts to see who takes home the sword in our annual Pre-Open […]