Workout of the Day: Monday, 2.8.16.

WORKOUT OF THE DAY: MOVEMENT PREP:  Wall quad/spiderman 1 min/side, KB mash adductors x 3 min 2 Rounds: 30ft spiderman + OH reach, 30ft inchworm + 3 scap push up, 5 goblet squats w/3 sec hold in bottom STRENGTH: A. Front Squat; 60-65%@ 22×1 tempo x 5 reps x 4 sets B1. BB Bent Over Row x 8 x 3 […]

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: Monday, 12.7.15.

The 2015 American Open Championships Congratulations to Mike Zoda, Chris Knizewski, Perrin Behr, Silvana Gonzalez, and Morgan Vozobule on a great weekend in Reno! For archived video of the meet checkout Floelite here. The 6th Annual Rittenhouse Run The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN […]

Workout of the Day: Monday, 11.30.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or Wall quad stretch 1 min/side, Softball/lax ball to lat/serratus 1 min/side 2 Rounds: 10 sumo squat to stand, 10 rocking ankle mobilizations/leg, 10 scap pull ups STRENGTH: A. Clean @ 80% x 3, 85% x 2, 90% x 1 – These are all singles. Rest 2 minutes bt % increases […]

Workout of the Day: Wednesday, 11.25.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or wall quad stretch 1 min/side, Banded lat stretch 1 min/side 2 Rounds: 30ft spiderman + OH reach, 10 scap push ups, 10 scap pull ups STRENGTH: A1. DB Bulgarian Split Squat x 5/side x 3 sets, Rest 60 seconds A2. Supinated BB Bent Over Row x 5 reps […]

Workout of the Day: Monday, 11.2.15.

The Spooky CrossFit Total Congratulations to everyone who came out for the Total this past Friday! If you haven’t checked them out yet, here are some pictures from the day. There were a ridiculous amount of personal records set and creative costumes on display. There will be a full recap of results later in the […]

Workout of the Day: Wednesday, 8.5.15.

Running and Rowing in the Fall: Meet Wylie! There will be no Running with Wylie today, but stay tuned next Wednesday! WORKOUT OF THE DAY: MOVEMENT PREP: Mash triceps 2 minutes, Wall quad/spiderman 1 min/side, banded lat stretch 1 min/side, banded pec stretch 1 min/side 30ft spiderman + oh reach, 30ft inchworm, 30ft over/under the fence, […]

Workout of the Day: Wednesday, 7.29.15.

CF Endurance Running Classes Starts Today! If you enjoyed last Tuesday’s class make sure you check out our first official CrossFit Endurance class beginning this week at 7am with Coach Wylie! Contrary to popular assumptions, running is in fact a skill. Most of us are not taught proper drills or technique when it comes to running, therefore […]

Workout of the Day: Monday, 6.29.15.

CFCC Open House We will be hosting a CrossFit Open House on Saturday, July 18th, from 10-1130am and we would love YOU to be there! Come learn more about CrossFit, get in a GREAT workout, take a gym tour and get to partake in a little Q&A time with some of the Coaches at CFCC! […]

Workout of the Day: Monday, 6.15.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 3 minutes, Wall quad or spiderman 1 min/side, 2-3 Rds: 30ft spiderman + oh reach, 10 wall facing squats, 10 scap pull ups STRENGTH: A1. Front Squat @ 90-95% x 1 rep x 3 sets, Rest 90 seconds A2. Strict Pull Up x 10-12 reps […]