10295052_503209063134540_6408951747132448060_o

Workout of the Day: Saturday, 4.25.15

Liberty Barbell Classic CFCC Members – Reminder the gym is closed for classes this weekend.  The 2015 Liberty Barbell Classic is completely SOLD OUT, and we have an amazing roster of lifters lined up. Please encourage your friends and family to come and watch! Tickets are available for purchase via the registration page for $5 […]

10903858_636759929779452_619491562899966792_o

Workout of the Day: Thursday, 4.23.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hip flexors and pecs x 4 minutes, Wall Quad Stretch or Spiderman x 1 minute/side, 30ft Over/Under the Fence, 30ft crab walk forward, 30ft inchworm STRENGTH: A1 Bulgarian Split Squat x 6 reps/side x 4 sets, Rest 60 seconds A2. CG Bench Press x 4 reps x 4 sets, Rest 60 […]

11082422_10153148634505762_2234441784518898061_o

Workout of the Day: Sunday, 4.19.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball feet and calves for 3 minutes, KB mash adductors 1 min/side, partner assisted spiderman or wall quad stretch 1 min/side 3 Rounds: 15 air squats, 10 scap push ups, 5 scap pull ups CONDITIONING: In teams of 3 with one person working at a time, 1200m Relay Run w/med […]

11017020_10153134722525762_5826592210923640775_o

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… […]

11002704_10153077432495762_7558213694908018197_o

Workout of the Day: Wednesday, 3.11.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and hips 3 minutes, 1 minute of Hero Pose 1 Round: 20 cat & camel, 15 pause OHS w/pvc  10 leg swings side/side and fwd/bwd, 5 SL DL/side STRENGTH: A. Hang Snatch – 10 minutes of technique work building in singles. Full Squat is preferred CONDITIONING: 5 minute […]

1604644_10153066381500762_7810325470993341868_n (1)

Workout of the Day: Sunday, 3.1.15

  WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes general mobility, lax ball to pec 10 passes/side, 30ft inchworm + push up, 30ft lateral lunge, 30ft backward crab walk CONDITIONING: In teams of 5, with only one teammate working per station, 30 minute amrap Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station […]

10475593_10101711056361244_733299702670020799_n

Workout of the Day: Sunday, 9.14.14

Thank you to those who came out to any or all of the CFCC events this weekend. It was great to see you and we look forward to another week of improving fitness and growing our community. If you pushed hard this week don’t forget about Restorative Croga with Arianna today at 12pm. Relax, restore […]