Workout of the Day: Thursday, 1.28.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball gastroc/soleus 2 min/leg then lat/serratus 2 min/side 2 Rds: 30ft bottoms up kb waiters walk/arm, 10 glute bridges, 30ft broad jump STRENGTH/CONDITIONING A. Clean Pull + Hang Power Clean (1+1) x EMOM x 8 minutes B. EMOM x 9 Minutes Min 1 – 5 Double KB SL […]


Workout of the Day: Wednesday, 1.13.16.

Congratulations to December’s Member of the Month Jen Kaplan! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and lat/serratus 4 minutes, wrist/forearm stretching 1 min/arm 2 Rounds: 10 sumo squat to stand, 10 lateral x-band walks/direction, 10 scap pull ups STRENGTH: A1. Front Rack Forward Lunge x 10 reps (5/side) x 3 sets, Rest 10 […]


Workout of the Day: Thursday, 6.11.15

PROM! – Casino Royale THIS Saturday from 7-11pm! Please RSVP on the FB event page here The Great American Strongman Competition Thank you to CFCC member Brandon from Bear Bear Pro for putting together this fantastic video featuring Hafthór Júlíus Björnsson and Coach Chris! Don’t forget to mark your calendars to come support The Great American Strongman Competition […]


Workout of the Day: Friday, 6.5.15

New Products at CFCC! We are now stocking two fantastic products we would like to offer our members to help supplement or aid in their training and recovery. Fuel for Fire was born when a busy mom who was trying to eat a clean, real food diet wanted something better then protein bars. She started eating her […]


Workout of the Day: Thursday, 3.26.15

The Grand Finale 15.5 Pre-Show festivities will begin around 8:45pm with your hosts Coach’s Perrin and Zoda. At 9:15pm the rest of the coaching staff with face off for the final open workout of 2015. DON’T MISS IT!!!! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hips and glutes 3 minutes, Super Front Rack stretch 1 […]


Workout of the Day: Saturday, 3.21.15

COMPETITOR TEAM PRACTICE STRENGTH/CONDITIONING: Active Recovery 1K row @ 80% Rest 1:1 x3 OR A. High Hang Power Snatch – build to a tough single in 15 minutes B. Back Squat x 3 reps x 4 sets – based off feel + 5 Rounds 1 Rope Climb (legless if possible) 5 Squat Cleans (185/115#) 7 Burpee […]


Workout of the Day: Wednesday, 2.4.15

New Elements Cycles Registration is open for the next round of Elements! The next cycles being offered will be starting the week of February 16th on the below days Tuesdays, Wednesdays, and Fridays from 6am and 7am with Erin  Mondays, Wednesdays, Thursdays from 530pm and 730pm with Morgan  Do you have a friend or family member […]


Workout of the Day: Wednesday, 1.21.15

7th Year Anniversary Party Don’t forget to SAVE THE DATE for CFCC’s 7th Year Anniversary Party this Friday, January 23rd starting at 7:30pm! There will be lots of food, drinks and sharing memories from the last 6 years! New to rope climbs? Check out Gymnastics WOD’s Rope Climb Progression Pt 1, 2, 3, 4, 5. For […]


Workout of the Day: Saturday, 10.11.14

COMPETITOR TEAM PRACTICE: SKILL TESTING:  2 Minutes Max Rope Climb Rest 60 seconds 2 Minutes Max Pistols (alternating) Rest 60 seconds 2 Minutes Max Double Unders STRENGTH:  EMOM x 15 minutes Hang Snatch + Snatch Below are some suggested loads per set (by %) for different individuals: Needs to work on skill: 50, 55, 60, 65, 65, […]