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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: Thursday, 2.5.15

CFCC STRONGMAN is starting a new cycle, running from Monday, February 9th through Sunday, March 15th! Our Strongman program is 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 […]

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Workout of the Day: Tuesday, 1.27.15

 “Indoor Rowing: Preparing for a 2k Race” WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll and lax ball as needed for 3 minutes 2 Rounds: 60ft Bottoms up KB waiters walk/side, 30ft Spiderman Step + OH Reach, 30ft SL DL STRENGTH: A. Power Clean – build to a heavy single in 12 minutes CONDITIONING: Row Warm Up […]

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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 […]

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Workout of the Day: Thursday, 11.13.14

In case you missed the announcement on Monday, we are in the middle of a testing week for our current cycle. The template for the next six weeks is listed under “Current Cycle” on the website.   WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats + 60 second lying lat stretch/side, Foam roll t-spine […]

Workout of the Day, 10/29

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Workout of the Day: Wednesday, 10.29.14

Don’t forget to sign up for the Total happening THIS Friday under “Seminars” in Mindbody! ! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves 1 min/side, Doorway Pec stretch x 1 min/side, Partner assisted wall quad stretch or superman x 1 min/side, 3 Rounds: 10 Good Mornings w/PVC, 10 Leg Swings Fwd/Bwd/Side to Side, 10 Jumping […]