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“Jackie” on Friday, 2.6.15

Sent from my iPhone

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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 […]

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Workout of the Day: Monday, 6.10.13

Tonight’s BCCC Q&A is at 630pm in the Coaches Lounge and is on: “Gut Health, Digestion, and Poop (yup)”  – if you’re part of the BCCC you belong here!  Come out and chat! Below, Paul Buono, during the middle of “Jackie”. If you haven’t seen it yet, here’s the basic template for the next 4-week […]