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 […]


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: Friday, 3.13.15

Nicole Carroll’s 15.3 Tips – Kipping muscle ups, wall balls and double unders technique videos WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves and bottom of feet 4 minutes,  gastroc/soleus release 1 min/side, Wall Quad/Spiderman 1 min/side, Quadruped extension/rotation drill 8/side 2 Rounds: 5 Pause Air Squat w/heels elevated (5 sec pause), 5 air squats […]


Workout of the Day: Sunday, 12.21.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball as needed for 2-3 minutes, spiderman or wall quad stretch – 1 min/side 2 Rounds: 60ft Bottoms Up KB Waiters Walk + 5 Bottoms up KB Squats/side, 10 Banded Face Pulls, 30ft spiderman + OH Reach CONDITIONING: With a continuous running clock, complete the following: 0:00 – 1k Row […]