We’re looking forward to having everyone in this Saturday for our annual “12 Days of Christmas” WOD.  Our Saturday schedule will stay in tact with our classes running at 8am and 10am.  9am will remain open gym, but we won’t offer open gym during class times this weekend, lets have some fun and keep the focus on the event. The workout; Without giving it away, all you need to know is that it will be long, it will have a barbell, and you will be on the rig.  We’ll have plenty of scaling options as well as an option to do the workout with a partner.  The format goes just like the song, you do 1 rep of the first move, then 2 reps of the second move and one of the first, and so on and so on until you reach the 12th day (movement) and have to run...Read more

Hey Everyone, Each holiday season, CFC strives to bring the community together and give back to those that are less fortunate. This year, we have decided to adopt a family from The Colonial School District. What does this mean?  While specific details are kept private, we understand that this family has reached out for help to provide gifts for their children who live and go to school right in our community. The family we have adopted this year is Family “RP-M” and includes a 13 year old boy and an 8 year old boy. So, how can you help? You can purchase an item directly, but please email Vinny ([email protected]) if you choose to do so. This is to prevent a double purchase of the same item. Please also write your name on this sheet, next to the item you’ll be picking up. We are asking that all gifts please...Read more

Congrats “Big E”, we’re looking forward to your custom workout this Monday 11/28. About Ernie; Ernie is a lifelong fitness Enthusiast, as well as a lifelong hockey player. His hockey road started at the age of five When Ernie started skating. As he progressed up through the hockey ranks, It became clear That more strength and fitness. Could improve his hockey. His hockey road took him all over the eastern half Of the US and Canada. ultimately. Ernie played NCAA division 3 hockey at SUNY Buffalo. While training for hockey Ernie was doing CrossFit moves before CrossFit was even invented. Ernie continues to play senior hockey two to three times per week. Once his college hockey career was over. Ernie turned his attention To more serious weight training and fitness. He competed as a natural bodybuilder in multiple competitions throughout his. 20s and 30s. Not long after, he became certified...Read more

Coming out of Main Event “Tag Team” we will start out with 2 shooters. Shooter Event 5 The Rat Race This event will require 3 participants per team – any gender. At the call of 3-2-1 GO, the first athlete will bear crawl 160ft, they will tag the lunge athlete, who will do the same and the 3rd athlete will finish with the handstand walk portion. First team to complete this relay race wins! Bear Crawl 160ft (down and back) Lunge Walk 160ft  Handstand Walk 160ft  Shooter Event 6 Muscle Up Face Off This event will require 2 participants per team – 1 male and 1 female. At 3,2,1 GO all four contestants will begin an AMRAP for :90 on Max Ring Muscle-Ups (2 each)  The winning team is the team with the highest total. Main Event 4 “Stealing Home” At 3,2,1 GO, the first of 5 athletes will begin,...Read more

Main Event 1 “Denali” 10 athletes per team – any gender combination, both teams competing head to head for time. At the call of 3,2,1 GO. Athlete # 1 (for both teams) will begin their double unders. Once 100 are completed Athlete 2 can begin wall balls, when they finish athlete 3 will begin their row. This workout will continue in this fashion until athlete 10 has completed 100 double unders. Athletes 5 and 6 will complete back to back sets of 10 bar muscle ups. Shooter 1 “Speed Ladder” Each team will send 1 male athlete and 1 female athlete to the ladder as dead lifters. Each team will also send 1 male and 1 female as clean(ers)? Well, people to do the cleans. At the call of 3,2,1 GO, the 1st dead lifter will have :90 to get as far into the ladder as possible. Dead-lifters complete 3...Read more