Workout of the Day: Monday, 9.1.14

Our only class today is our Bring A Friend WOD at Washington Square Park. Meet at the park at 11am! WORKOUT OF THE DAY:  In teams of 2, complete: 20 minute AMRAP 400m Run 100 Air Squats 200m backwards run, EACH partner must run 200m 100 Double Unders (scale to 300 singles) 100m Burpee Broad […]

Workout of the Day: Friday, 7.4.14

The 4th of July workout will take place at Washington Square Park at 10am. Feel free to meet at the park, or for those who would like to help with transporting equipment please meet at the gym promptly at 9:30am. WORKOUT OF THE DAY: In teams of 3, each team will carry a medicine ball […]

Workout of the Day: Monday, 8.26.13

“A goal without a plan is just a wish.” ― Antoine de Saint-Exupéry Are you interested in learning more about how you can perform better AND stay healthy while doing so?  Are you feeling a little bound up in difficult movements like the overhead squat or the muscle-up?  Do you want to be generally more […]

Workout of the Day: Sunday, 6.23.13

Below: Scenes from last year’s Fourth of July workout! This year all classes will be cancelled save ONE big team WOD that we will do outside (weather permitting). It’s one of the only times during the year that we make the effort of bringing the barbells OUTSIDE. We will do this at 10am on the […]

Sunday, 6/23/12

The schedule for tomorrow:  All of these classes (except for Olympic Lifting) are taking place in Washington Square Park to allow for the CLEANING of the gym post-PROM.  That is to say, Tim will see you at WASHINGTON SQUARE PARK at 10am for CROGA and 11am for the WORKOUT OF THE DAY.  We’re so glad […]

Sunday, 6/17/12

SUMMER CAMP – SIGN UP NOW! PROM.  Saturday, (THAT’S THIS COMING SATURDAY!!!), June 23rd, 7-11pm.  And we have no idea what someone at CFCC’s PROM could do to deserve your vote for PROM King or Queen (Queens need not be female?), but we are oh-so-willing to put out a box so that you can vote […]

Wednesday, 8/31/11

The Wednesday night CrossFit Endurance class will be the regularly scheduled Programming! SELF-MYOFASCIAL RELEASE: Travel Your Feet, 5 minutes. (Lax Ball your calves and your feet).  Lax Ball to Hips, 1 minute each side. MOBILITY: Wall Quad Stretch, 1 minute each side. DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, 10 seconds of Arm Swings, […]

Monday, 5/9/11

THIS IS THE SECOND TO LAST WEEK OF THE CFCC BCCC v 2.0 – who’s still in?  Who wants a second chance before the summer to get body re-compositionized? <—- that is a word I made up that I like. Please post to comments. Please? SMR of the Day: Lax Ball to Quad while prone. […]

Sunday, 5/8/11

[youtube=] The 10am and 12pm session will be held in Washington Square Park tomorrow! We’ll be meeting around the corner closest to 7th and Locust. WARMUP: 10 cat camels, 10 heel press-downs, arm swings (front, back, out, up), leg swings, hip swings, 50ft. prisoner lunges, 50ft. skip for height, 50ft. side shuffle SKILL WORK: Partner […]

Wednesday, 5/4/11

The Running Class at 530pm today (Wednesday) will be meeting at the gym but going over to Washington Square Park. Please plan accordingly! PRE-WOD STATIC STRETCH: Upper trap stretch, 60s each side. WARMUP: 3 rounds of 10 reps: 10 cat camels, 10 curlups, 10 lat pulls each side, 10 arm circles backward, 10 heel pressdowns, […]