Here’s helpful information and links for current members of Fern Creek CrossFit.

Workout of the Day

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

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

SugarWOD

SugarWOD: Daily Workout Tracking

We use SugarWOD to track all of our workouts. To get it installed on your mobile device, use these links:

Once installed, you’ll need to create an account and join the gym’s account. 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

CompTrain: Workout Program

We use CompTrain for our weekly workout programming. It 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/

Zen Planner

Zen Planner: Member Management

We use Zen Planner for billing and member management. You can see your bills and manage your payment methods. To get it installed on your mobile device, use these links:

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. View all the recipes »

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

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. View all the movements »