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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! […]

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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 […]

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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 […]

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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 […]

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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 […]

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Workout of the Day: Monday, 9.8.14

If you missed the nutrition seminar this past Saturday and would like notes or are interested in learning more about how the Recharge program works, please email meg@crossfitcc.com. This week is “prep” week for Recharge, which officially kicks off next Monday, 9/15.  Come by tonight (Monday) at 6:30pm for a brief Q&A about the details of the program – we’ll also […]

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Workout of the Day: Monday, 7.21.14

Meet Lauren, the WINNER of the Summer Recharge! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine for 2 minutes then quadruped extension-rotation drill x 8/side x 2 rounds, wall quad stretch or spiderman 1 min/side, 10 wall squats, lying lat stretch 1 min/side, 10 push up w/plus STRENGTH: A1. Front Squat @ 22×1 x 3 reps […]