Beautiful day to get outside and do some shoulder presses

Beautiful day to get outside and do some shoulder pr...

Beautiful day to get outside and do some shoulder presses. We spend time working on the fundamentals whenever we get a chance. Today it was the strict shoulder press.

Every member works to their individual fitness level, which is why we have a spot for everyone who wants to get in shape, lose weight, get leaner, and feel great.

Book a FREE session with a coach to make your plan.

We all start somewhere. We are all on a journey.

The path you take on your journey is up to you.

Looking for an example of dedication, consistency, and hard work? Look no further than the journey that Coach Erick and Laurie have taken in the last 8 years.

Constantly varied, functional movements, performed at relatively high intensity while eating meat and vegetables, nuts and seeds, some fruit, little starch, and (almost) no sugar, over years of your life change your life for the better.

So proud of their consistent effort and honored to have them be a part of the FCCF community!

Theoretical hierarchy for the development of an athlete

Way back in the 2002 publication “What Is Fitness?” CrossFit suggested a theoretical hierarchy for the development of an athlete. This hierarchy starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally, sport. Our progression largely reflects foundational dependence, skill, and, to some degree, a general theory of development.

Theoretical hierarchy for development

Nutrition is the foundation of the pyramid. The quality and constituent elements of an athlete’s diet influence metabolism and therefore the molecular foundations of muscle, bone, and the nervous system.

The second level of the pyramid relates to cardiovascular sufficiency. Without effective metabolic conditioning, an athlete will fatigue prematurely. 

Moving up the pyramid, the third level — gymnastics — focuses on an athlete’s spatial awareness and body control. Before attempting to control an external object (barbell, ball, opponent, etc.), an athlete should first possess the strength, flexibility, coordination, balance, and agility to move his or her own body through many different body positions and movement combinations with sound mechanics and confidence.

The fourth level considers the control of external objects — e.g., weightlifting and throwing. The capacities built at the metabolic conditioning and gymnastics levels can next be applied to an object beyond the confines of the athlete’s own body. 

With this foundation developed, the athlete can then safely and easily focus general physical preparedness on the specialized tasks required of specific sports. Read more at

We know you want it!

To change your life, to be healthier, happier, and more fit! We can help with that. Meet with our knowledgeable and caring staff.

Carb Restriction as a Sustainable Diabetes Treatment

Dr. Sarah Hallberg made several career pivots—all fueled by her anger at unscientific and harmful practices perpetuated by the medical community—before becoming Medical Director at Virta Health. In this talk, delivered on Dec. 15, 2018, at a CrossFit Health event at CrossFit Headquarters, Hallberg speaks about some of those unscientific and harmful practices, specifically those pertaining to the management of obesity and Type 2 diabetes (T2D). She outlines the physiological problems inherent in treating T2D with insulin, the benefits of treating the disease with a carb-restrictive diet, and the data from a recent Virta Health study that demonstrates the positive effects of carb restriction.