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Workout of the Day: Tuesday, 5.26.15

Follow along with our current ‪Elements crew on Instagram at @cfcentercity to learn more about beginning CrossFit or simply to look back at the roots of what we do here every day! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball pecs and lats for 2 minutes, banded hamstring stretch 1 min/side 2 Rounds: 10 leg swings […]

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Workout of the Day: Saturday, 5.16.15

CFCC Summer Events Don’t forget to check out our bulletin blog to keep up with all of the events we are planning for the summer! A new cycle of Elements is starting THIS MONDAY! 3 reasons you should tell your friends about our elements cycle: 1. Training with friends makes you better at training which […]

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Workout of the Day: Wednesday, 4.8.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball/mash calves and bottom of feet 4 minutes 2 Rounds: 30ft bear crawl, 30ft crab walk, 10 goblet squats, 5 lateral goblet lunges/side, 5 scap pull ups STRENGTH: A1. Back Rack Reverse Lunge x 5/leg x 3 sets, Rest 30 seconds A2. KB Single Leg DL x 5/leg x […]

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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 […]

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Workout of the Day: Tuesday, 8.19.14

Come learn how to improve your pull-up on your own, build a handstand from the ground up, and back flip during ONE or all THREE of our CFCC Gym-Nasty clinics. Sign up here! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to pecs 10 passes/side, Lax ball to upper trap in glute bridge 10 passes/side, 10 alternating […]

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Workout of the Day: Sunday, 7.6.14

WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of lax ball or foam rolling in any areas that feel tight or sticky +  10 cat & camel, 30 ft Single Leg DL w/OH reach, 30 ft inchworm, 30ft high knees, 30 ft butt kicks STRENGTH:  A1. Single Leg Deadlift x 6-8 reps/leg x 3 sets, Rest […]

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Workout of the Day: Sunday, 6.15.14

“Any man can be a father, but it takes someone special to be a dad.” —Anne Geddes Happy Father’s Day to all of the fantastic fathers out there! ROWING: MOVEMENT PREP:5 minutes of mobility focusing on hip flexors and lats + 60 sec row sprint @ 80% Rest 30 sec45 sec row sprint @ 85%Rest 30 […]