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“Jackie” on Friday, 2.6.15

Sent from my iPhone

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Workout of the Day: Friday, 11.11.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats, quads, hamstrings x 5 minutes 2 Rounds: 100m Row, 10 sumo squat to stand, 10 scap pull ups STRENGTH: A. Clean Pull Under; x 3 reps x 5 sets, Rest 60 seconds *from tall position on toes. weight off feel focusing on speed under the […]

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April Member of the Month-2016

Congratulations, Ruth Uselton! 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: Friday, 4.29.16.

WORKOUT OF THE DAY: MOVEMENT PREP: foam roll lat/teres minor 2-3 minutes, spiderman or wall quad stretch x 1 min/side 2 rounds: 30ft spiderman + oh reach, 30ft backwards crab walk, 30ft over/under the fence, 30ft inchworm + 3 scap push up STRENGTH: A1. Front Rack KB Bulgarian Split Squat @30×0 tempo x 6-8 reps/leg x 3 sets, […]

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Workout of the Day: Sunday, 2.7.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats and quads 5 minutes, wall quad/spiderman 1 min/side 2 Rounds: 30ft spiderman + OH reach, 30ft crab walk, 30ft lateral lunge, 30ft inchworm CONDITIONING: Teams of 2 must complete the following, Double Partner “Jackie” 1k Row 50 Thrusters (45/33#) 30 Pull Ups Notes -One person working […]

Theresa1

August Member of the Month – 2015

Congratulations Theresa Pearson! 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: Friday, 2.6.15

Jason Khalipa wins “Jackie” at the NorCal Regional in 2013 with a time of 5:04 WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats, quads, t-spine 4 minutes 3 Rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, 10 Lateral Goblet Squats, 3 SA OHS/ arm w/2 […]

Workout of the Day: Wednesday, 11.27.13

What is the CrossFit Open? What are the indigenous games in Brazil? WORKOUT OF THE DAY: MOVEMENT PREP: 3 min lax ball hips 3 min lax ball shoulders gastroc soleus stretch – 1 min/leg then 3 rounds of the following: 30 seconds wrist stretches spiderman steps with overhead reach (the ones where you start in […]

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Workout of the Day: Monday, 11.11.13

WORKOUT OF THE DAY: MOVEMENT PREP: Danny’s Warm-up. STRENGTH: Back Squat – up to a peak of 1. CONDITIONING:  “Jackie” 1000m Row Thrusters (45/33) – 50 reps Pull-ups – 30 reps

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Competitor’s Meeting: Notes.

Competitions aren’t only really fun and a good example of the highest level of CF – anyone who has been to Regionals can tell you that it’s one of the most motivating things you can do for yourself as a CrossFitter. Watching what people are actually capable of when they are working to win is […]