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Friday, 5.6.16 – Heavy Hang Clean Single and Elizabeth

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Squat Elizabeth

Power Elizabeth.

Elizabeth!

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Workout of the Day: Friday, 5.6.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 2 minutes, lax ball to pec x 10 passes/arm 2 Rounds: 10 cat & camel, 10 bird dog, 10 rocking ankle mobilizations, 30 second bottom squat hold STRENGTH: A. TnG Hang Clean; 5.4.3.2.1. – every 2 minutes x 10 minutes – building in weight *o:00 […]

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Workout of the Day: Wednesday, 9.23.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and quads 4 minutes, mash triceps 2 minutes 2 Rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, 5 pause goblet squat (plate or kb) with arms extended out STRENGTH: A. Front Squat @ 33X1 tempo @ 60% of […]

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July Member of the Month – 2015

Congratulations Eric Doby! Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to help build our community […]

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Workout of the Day: Sunday, 4.20.14

Sunday is all about the Benchmarks. Ring dips can be tough, but kipping is a good way to keep moving through your reps! SMR: Lax Ball pecs 10 passes/side – Lax ball Traps in glute bridge, 10 passes/side – Pec minor Release, 1 min/side Movement Prep: Track warmup Activation: Barbell Warmup, Review Ring Dip Benchmark: […]

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Workout of the Day: Wednesday, 11.6.13

STACHE SHOWDOWN SIGN-UP! Below, Kit sets up for a Deadlift. For the power clean, this is often where your hip position will be but ask a Coach to make sure your set-up is the best set-up for you! WORKOUT OF THE DAY: MOVEMENT PREP: The Record and Chris Warm-up. :) SKILL WORK: Power Clean and […]

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Workout of the Day: Thursday, 8.22.13

The science of a good night’s sleep, some advice from this prolific psychiatrist whose work is VERY worth following. Muscle-up photos from CrossFit Generation this past weekend, courtesy of Krista Cortellini. “One of the things I love about CrossFit, but also a source of frustration is the lack of specialization.  I love the challenge of training […]