Current Members

We ❤️ our members!

Our community is what makes fitness fun at Fern Creek CrossFit.

Planning Your Visit

Please refer to our Gym Procedures to follow our COVID-19 guidelines for visiting our facility. The highest practices and standards must be implemented to ensure the health and safety of our members, staff, and community.

Our Workouts

Our workouts are appropriate for any age and fitness level. We have proven results that make real improvements in cardiovascular health, body composition, and athletic capacity.

Workout of the Day

We post all of our workouts a week in advance. See what’s coming this week at FCCF!

Travel WOD’s

Traveling or in a hotel and need a workout with limited or no equipment? Check out our travel WODs.

Your First Few Weeks

Here’s a list of apps and links you’ll need to get started with us at Fern Creek CrossFit. Welcome to our fitness family!

Daily Workout Tracking with SugarWOD

We use SugarWOD to track all of our workouts.

To get it installed on your mobile device, use these links:
• Android: www.sugarwod.com/android
• iPhone: www.sugarwod.com/ios

Once installed, if you have an active membership with us use your account information to login to SugarWOD.

To join FCCF in SugarWOD follow these steps:
1. Tap the Gym Menu button in the top left corner of the Whiteboard page and your gym options will slide out.
2. Tap the Change your primary gym button
3. Choose the Join my Box button to search for your gym
4. Type in the FCCF access code (ask a coach for the code).
5. After selecting a gym, you will be automatically logged out of SugarWOD. Just log back in to complete the box change.

More info on using SugarWOD.

CompTrain Class Programming

Workout Programming by CompTrain

We use CompTrain for our weekly workout programming.

Our programming is directed towards the everyday athletes and the true goal of CrossFit. CompTrain’s goal is to improve our quality of life outside the gym. It is not only an effort to lose body fat and maintain lean muscle-mass, but to be able to sustain the ability to play pickup basketball with our grandchildren someday.

You can access our weekly programming via your SugarWOD account. For more information on CompTrain, check out: https://comptrain.co/class/

Member Management by Zen Planner

We use Zen Planner for class reservations, billing, and member management.

RSVP for an upcoming class. Check-in from your device when you arrive. See your bills and manage your payment methods. To get it installed on your mobile device, use these links:
ZP on Android
ZP on iPhone

You can also access it online with the Zen Planner Dashboard: https://ferncreekcrossfit.zenplanner.com/

Ask a coach about getting your Zen Planner password emailed to you if you don’t have access to it already.

Facebook VIP Group: Our Community

Another great way to keep up with the Fern Creek CrossFit community is to join our private VIP group: https://www.facebook.com/groups/1539347756155929/

Community news, events, announcements, and general fun typically starts inside the VIP group so its the best way to stay engaged outside the gym. Ask a coach to get your invite.

Recipes

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Here’s a few our favorites to get you started on a path to better nutrition. View all the recipes »

Chicken Meatballs & Slaw

https://www.youtube.com/watch?v=rScoLIFGjRA INGREDIENTS:  3 oz. ground chicken ¼ onion ½ tsp. ground coriander ½ oz. red cabbage 1 tbsp. Sriracha 2 tbsp. soy sauce ½ oz. carrot 1 ½ tbsp. butter 1 tsp. red chili 1 tsp. ginger ½ egg ½ oz. yellow bell pepper

Bacon and Eggs

Bacon and Eggs with Sliced Avocado and Roasted Tomatoes. INGREDIENTS: 2 eggs 1-3/4 oz. bacon 1/2 avocado 6 vine tomatoes CrossFit® – Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® – The Sport of Fitness™ The Fittest On Earth™

Chicken, Cabbage & Pecan Salad

INGREDIENTS: 2 ½ oz. chicken breast 3 tbsp. sour cream 1 tbsp. pecan nuts 2 sprigs parsley ¼ c. white cabbage ¼ c. red cabbage ¼ c. carrots ¼ c. cucumber 1 tbsp. olive oil 2 tsp. lemon juice

Cabbage and Beef Stir-Fry

https://www.youtube.com/watch?v=Pk_C9FNs7RU INGREDIENTS: 4¼ oz. ground beef 7 oz. green and red cabbage 1 green onion 2 tsp. coconut oil 1 tsp. ginger 1 tsp. sesame oil ½ garlic clove ¼ tsp. chilli flakes CrossFit® – Forging Elite Fitness® (http://crossfit.com) The CrossFit Journal — (http://journal.crossfit.com) The CrossFit Games — (http://games.crossfit.com) The CrossFit Games® – The Sport…

Ham & Cheese Omelet

INGREDIENTS: 1 oz. Monterey Jack cheese2 eggs 1 oz. ham 1 tsp. butter 1 tbsp. cream 1 tbsp. parsley https://www.youtube.com/watch?v=XQeYp_wZJhw

Broccolini Salad With Bacon & Pine Nuts

INGREDIENTS:  2 tbsp. pine nuts 2 tsp. red wine vinegar 1 c. baby spinach 1 c. broccolini ¼ c. red onion 1 tbsp. olive oil 2 slices bacon https://www.youtube.com/watch?v=YBoNlK8Xi74

Movements You Will Perform

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: Pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Here’s a brief list of movement videos that you see in CrossFit. There’s also essential informational videos sprinkled in that we think are very important. View all the movements »