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Tuesday, 11 December 2018


Tuesday, 11 December 2018

CF Kids will begin in January. This will be for kids 10-15 years old. As of now the schedule is Tuesday / Thursday at 415pm, lasting one hour. Classes start January 8th, Thursday.

Sign up here!

Please email Curtis with any questions.


Every 90 seconds for 24 minutes
4 Rounds of:
Rd 1 – 8/5 Bar Muscle Ups
Rd 2 – 20/16 Calorie Row
Rd 3 – 8 Pull-up / TTB combo
Rd 4 – 200m run

Rd 1 – 6 straight leg raises + :30 sec bar hang
Rd 2 – 15/12 calorie row
Rd 3 – 4 jumping C2B or bar muscle up
Rd 4 – 200m run


Intent – Gymnastics volume work with breathing built in on rower and 200m run. Today will be tough. Take some chances in the early rounds hitting the rep numbers prescribed even if it means you blow up on the back half of the workout. This is 24 minutes of solid work.


Part A:
AMRAP 16 mins
10 DB Hang Clean to DB Push Press (5 each arm)
9 C2B Pull Ups
200m Run

Part B:
4 Rounds
15/12 Cal Row
12 Burpee Box Jumps



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

January Elements


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.