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Workout of the Day: Friday, 9.4.15.

Strongman Saturdays Did you know Strongman is open to all our members on Saturdays for the month of August? If you’re curious about the sport of Strongman, Saturday from 1-3 is a perfect time to meet the current team and play with some implements you may not be used to. Sign up on mindbody, and […]

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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: Monday, 5.4.15

The Brotal Sign up for CFCC’s Spring Total aka “The Brotal” under seminars in Mindbody! ALL CFCC members are highly encouraged to participate. We will be running 90 minute heats on the hour in the morning, afternoon, and eveningNEXT Friday, May 8th! This years tests will include: 1RM Clean, 1RM Bench Press, and 1 set of […]

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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, 4.1.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… […]

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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: 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: Sunday, 3.1.15

  WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes general mobility, lax ball to pec 10 passes/side, 30ft inchworm + push up, 30ft lateral lunge, 30ft backward crab walk CONDITIONING: In teams of 5, with only one teammate working per station, 30 minute amrap Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station […]

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Workout of the Day: Wednesday, 2.18.15

Precision Nutrition “Find Your Deepest Reason” WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball lat and serratus anterior 2 min/side, wall quad stretch/spiderman 1 min/side 3 Rounds: 10 Pass Throughs (or 30 sec lat activation), 10 ohs, 10 kip swings (feet together, legs squeezed) STRENGTH: A. EMOM x 6 minutes Snatch Pull+ Power Snatch from […]

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Workout of the Day: Wednesday, 2.4.15

New Elements Cycles Registration is open for the next round of Elements! The next cycles being offered will be starting the week of February 16th on the below days Tuesdays, Wednesdays, and Fridays from 6am and 7am with Erin  Mondays, Wednesdays, Thursdays from 530pm and 730pm with Morgan  Do you have a friend or family member […]