WOD 1/25/17


Press – 5×3 + 2 Push Press
– Small Increase
– Sets Across (Read Monday’s post if you are still confused)
– Do 3 reps, then immediately finish with 2 Push Press on each set



Row Calories
Thrusters (75/55)


Row Calories
Hang Squat Clean (95/65)



Row Calories
Thrusters (95/65)


Row Calories
Hang Squat Clean (115/85)


Accumulate 100 Sit Ups

New Clients

If you have friends or family who enjoy working out and challenging themselves, now is the perfect time to bring them into CFC and make them part of the Red & Black Machine!

Let us know via email if you have someone you’d like to bring in for a trial class and we can get them started on the road to better health and fitness for the new year!

Don’t keep the CFC secret to yourself – make your friends and family part of the fun!

2017 CrossFit Games Open

The CrossFit Games Open registration has opened! The Opens are the first step towards Regionals and the CrossFit Games, and regardless of ability level it’s a great way to have fun and become part of the competitive community of your gym and the CrossFit community as a whole. We urge folks to take part in the Opens and put their best effort forward, even if they are just tackling the events for fun! We will set up our in-house judging schedule later in the month and let folks know when they can tackle the Open events at CFC. The Opens will run from 2/23 – 3/27.  Registration/info can be found at http://www.games.crossfit.com !

Ivan’s Army – We have a very strong contingency of athletes at CFC. For once, we are all in the same place at the same time and uninjured. I would really like to see a large group of our competitive CrossFit athletes take on the 2017 Opens with a dedicated and serious tone – RX and Masters. It’s time we step back up to showcase our talent and dig deep to make an impression we haven’t been able to in a while. Get prepped, focused, stay injury free and crush some souls!

Thank you Livesore!!

A big Thank You to Livesore clothing and gear for their fully loaded backpack full of goodies for the winners of the Master’s class at the War of the Centurions IV! Coach Nic models the goods!

John Helton and Caroline Davis took home a backpack full of goodies to go along with some sore quads!!