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Thursday, 24 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:
EMOM 10 mins
Up to 10 HSPU – must be unbroken*
*Choose a number you can go confidently go unbroken for all 10 rounds.

Part B:
2 Rounds
200 DU’s
5 Deadlifts (315/225)
10 Ring Muscle Ups

150 Double Under
5 DL 255/185
5 Ring Muscle Ups or 10 strict ring dips

100 Double Under or 200 single under
5 DL 155/105 or 135/95
5 Ring Rows
5 Ring Dips


Same rep scheme as the C2B pull-ups and the TTB. Today we’re testing HSPU capacity.

Part B is much more difficult than it appears on paper. This is very shoulder intensive by the end of the workout. Scale accordingly.

For those of you who did ring rows in yesterday’s workout – try a different height today. This is only 5 reps vs. the 12 you had yesterday – today is a chance to work on being closer to parallel. Yes, you’ll potentially have to adjust the rings between the Ring Rows and the Ring Dips.


Circuit Fit (630a/630p/730p)
Part A:

AMRAP 8 mins
8 Med Ball Cleans (20/14)
10 Hollow Rocks
12 Box Jumps (24/20)

Part B:
With a partner, complete 6 rounds each, alternating complete rounds so that each partner completes a full round before the other starts a new round:
Row 250m
30 Air Squats
15 Ring Rows

Score = total time to complete between both.



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.