12622358_10153849260140762_7057792319258501368_o

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 […]

12615311_10153849260730762_357632510004603670_o

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 […]

11231927_10153726888180762_7889321107623902965_o

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 […]

12291827_10153719754035762_6412035016469913120_o

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 […]

12238132_10153710164935762_8805840808249698861_o

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 […]

12186334_10153668775130762_1388237523231788997_o

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 […]

22030_10153442984560762_3920894558822211432_n

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, […]

11802520_939544739420718_3483080229033799782_o

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 […]

10644585_719299398192171_2302368102200005320_o

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! […]

10958930_10153345197975762_7190569903367367765_o

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 […]