Muscle Time

We like to think the arms have little to do with getting the barbell over your head in the snatch. It's mostly about the strength of your legs, hips, back and your neurological aptitude for explosiveness. But you cannot deny that having a stronger pull will help you get the barbell over your head or yourself underneath it. Here's Renee working the pull by way of the hang muscle snatch.

***ATTENTION*** There will be no 6am or 4-7pm classes on Memorial Day.


4 Hang Muscle Snatch on the minute for 6 minutes.


5 Rounds: AMRAP 3 minutes ON - 1 minute OFF

3 Hang Power Snatch

5 Burppes

7 Ball Slams

Programming: annie

On Sunday May 27th CFSCC will be hosting a fundraiser for local trainer, athlete and friend, Kelvin Nivens. There will be a workout at 9, 10 and 11am and some food and fun afterwards. Please contact annie with any questions.

Also, on Saturday June 9th CFSCC will be participating in the Crossfit For Hope Fundraiser.
This fundraiser will help support the operating costs of St. Jude’s Hospital, which services children with cancer and other deadly diseases.
Please help us support this important cause.