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Workout of the Day: Tuesday, 6.24.14

WORKOUT OF THE DAY: MOVEMENT PREP:  Lax ball feet, calves and glutes for 3 minutes, 10 cat & camel, 10 glute bridge w/3 sec hold at the top,  10 scorpion, wall walk + 1 minute handstand hold focusing on the hollow position STRENGTH: A. Deadlift x 5 reps x 4 sets, Rest 2-3 min B. BB […]

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Workout of the Day: Saturday, 11.2.13

It’s Day 2 of the CrossFit Total!  Come watch or come lift!  We’ll be here from 830am til 1pm today! Check out the video from the Spring Total of this year: The CrossFit Total Spring 2013 from Erin Davidson on Vimeo. All classes are cancelled today for the Total but here’s some helpful advice from […]

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Workout of the Day: Tuesday, 10.22.13

Hey, friends – So I’m officially apologizing for the late post, but I have been a little overwhelmed by memories because of an announcement I am making to you all today.  Coach Cassie and Coach Rachel are taking a break from coaching at CFCC.  Now, before you fling your laptops across the room or sob […]

Workout of the Day: Tuesday, 9/10/13

WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes. Lat Stretch, 1 minute per side.  3 rounds of 30ft. of each: Bear Crawl, Inverted Crawl. STRENGTH:  Strict Press Cluster. Work up to a peak of 1 and then complete 2 complete clusters. CONDITIONING: Row 500m x 4 – ideally with a 1:1 work:rest […]