Workout of the Day: Friday, 10.4.13

Just a reminder: the gym will be setting up all day for the hookgrip Classic which is taking place ALL THIS WEEKEND (Saturday and Sunday from 8-5pm) – please excuse our appearance in the meantime.  As a result of this, all classes are cancelled for this weekend EXCEPT Danny and Paul will be leading a class outside on Saturday at 10am – the WOD is going to be fun, definitely make it if Saturday is a normal training day for you!  Lastly, come out and watch – it’s going to be an incredible weekend of some GOOD lifts.
Also, keep in mind that the add-on WOD (a workout you are encouraged to complete on your own time as a compliment to your training at CFCC) has been posted on our Facebook page. Please post your results there!


A little corrective in nature, a little fun, a little more relaxed, but very effective for creating a well-rounded athlete.  Learn more here.

Look a little closer… LAVA!DSC_1019


MOVEMENT PREP: Foam Roll as needed, for 5 minutes. Choose 2 elements from the KStar charts to complete for 3 minutes each.

SKILL WORK #1: Stone to Shoulder Work

SKILL WORK #2: Stone to Shoulder plus Plank Walks

SKILL WORK #3: Rope Climb


8 Rounds of:

Spend 1 minute at each station.

Stone to Shoulder and Plank Walk (alternate arms at each end)

Rope Climb

Bear Crawl 30ft., Crab Walk 30ft.

A little more help with the Stone to Shoulder:

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