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Friday, 18 January 2019

Interested in joining our February Elements group? Sign up here to reserve a spot.


CrossFit Kids for 10-15 year olds. Every Tuesday and Thursday at 415pm. Sign up here to join!


Part A:
In 20 minutes, build to 1RM Push Jerk

Part B:
4 Rounds
AMRAP 90 seconds of:
10 DL 225/155
Max Lateral Burpee Over Bar in Remaining Time

Rest 90 seconds between rounds

C: 185/125
M: 135/95


Good luck to all the coaches and athletes competing down in Miami at Wodapalooza!!

Today you’re building to a 1RM Push Jerk. It’s not a Push Press. Not a Split Jerk. It’s okay if it’s not as heavy as your Split Jerk. We’re establishing baselines.

Part B is a nasty series of intervals. Pick the weight that will allow you to go unbroken on the DL and have plenty of gas for the burpees. This is going to be a lot of burpee work today.



CrossFit is a strength and conditioning program that incorporates constantly varied, functional fitness performed at high intensity.  It is the principal program used by many police academies, tactical operations teams, military units, martial artists, fire fighters, and hundreds of elite and professional athletes.

CrossFit delivers a fitness program that is broad, general, and inclusive.  Our specialty is not specializing, and the benefits are seen in everyday life.

The CrossFit program is designed for universal scalability, making it applicable for any committed individual regardless of experience.  Whether you are accustomed to sitting at a desk all day or whatever you do, we’ve got you covered. We use the same routines and programs across the board, but scale load and intensity to meet all skill levels and fitness goals. It works for everyone!  Young and old, men and women, elite athletes or those who are simply seeking a healthier lifestyle and want to just get fit!  Still curious?

Check out our free class every Saturday at 11am.  There's no need to sign up in advance.  Just show up.  If you'd like to just get started with our program then the first step is to sign up for our Elements program here.  Still not sure about CrossFit?  Then try our Circuit Fit classes!  You can purchase a Circuit Fit punch card here.


    Why CFFC?

  • Fitness programs for all skill levels
  • Experienced, knowledgeable coaches
  • Family-friendly community
  • Commitment to your success

February Elements


For kids 10-15 years of age. Meets every Tuesday and Thursday at 415pm. Sign up here.

Free Intro Class

New to CrossFit? Come in for a FREE workout! CFFC provides a free workout for non-members that are interested in joining our community. See the gym and meet our coaches. This class is every Saturday at 11:00 AM and there is no need to sign up in advance so just show up.