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Workout of the Day: Sunday, 10.26.14

Registration for the 2014 Stache Showdown is open!  Find a partner, and sign up! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball as needed for 3 minutes, One-Arm Doorway Pec Stretch x 60 sec/side,  Wrist/forearm stretch x 60 seconds/side, 10 birddog, 10 cat & camel, 10 leg swings fwd/back/side, 30ft SL Deadlift STRENGTH:  A. Atlas Stone to Shoulder – […]

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Workout of the Day: Saturday, 10.25.14

Happy Wedding Day Erin and Arrus!!! Read: “Collegiate Nationals, A Review.” Watch: Another Typical Wednesday Night Class WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball/stretch for 5 minutes, 400m group run, 30ft Toy Solider, 30ft Spiderman Lunge, 30ft Inchworm, 30ft Duck Walk CONDITIONING: In teams of 2, with each partner executing the below in different orders […]

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Workout of the Day: Friday, 10.24.14

In case you didn’t know, our fearless leader and founder of CrossFit Center City, and the patriarch of CFCC are getting married TOMORROW. On behalf of the CFCC community past and present, we wish you both a lifetime of health, happiness and gainz! Members, please check Mindbody for a slightly truncated schedule this weekend due […]

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Workout of the Day: Thursday, 10.23.14

Signups for the 2014 #Stacheshowdown are here!! This not so little annual throwdown has officially outgrown the #basementofdreams, and we’re stoked to announce that we’re shutting down Juniper Street between Sansom and Chestnut Streets to take this strongman competition to the next level! Find a partner, and sign up!   WORKOUT OF THE DAY: MOVEMENT PREP: Lax […]

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Workout of the Day: Wednesday, 10.22.14

Sign ups for the Total on Halloween (10/31) are live! Select the “Seminars” tab on Mindbody and reserve your heat time! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and quads for 3 minutes, partner assisted wall quad or superman stretch x 60 sec/side + 2 Rounds: 10 vertical jumps, 10 pass throughs w/pvc, 10 […]

UniNatsAll

Collegiate Nationals, a review.

For those of you who have been hiding gleefully in a pile of leaves somewhere in autumnal Philadelphia, Liberty Barbell Club spent the weekend of September 27th and 28th taking 4 of 6 qualified athletes to Collegiate Nationals to compete. The 6 qualified athletes were: Silvana Gonzales, Lizette Salomon, Paige Alexander, Leah Pandiscia, Ryan Basa, and Mike Zoda. The […]

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Workout of the Day: Tuesday, 10.21.14

Sign ups for the Total on Halloween (10/31) are live! Select the “Seminars” tab on Mindbody and reserve your heat time! WORKOUT OF THE DAY: MOVEMENT PREP: Banded hamstring stretch sequence + Lax ball to upper trap x 10 passes/arm, 10 cat & camel,  30ft broad jump STRENGTH: A. Deadlift *Set 1 – 75% x 5 reps *Set […]

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Workout of the Day: Monday, 10.20.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 3 minutes 10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 scapular push ups, 10 t’s w/10 sec hold, 10 i’s w/10 sec hold, 30ft lateral goblet squat STRENGTH: This is the last week of […]

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Workout of the Day: Sunday, 10.19.14

This week will be the first Sunday of many leading up to the Stache Showdown (November 22nd, 2014) which will include Strongman movements within the programming. Those interested in competing in the Stache Showdown we are highly recommending signing up for the Strongman Accelerate starting tomorrow. For more information please email record@crossfitcc.com.  Stay tuned to Facebook […]

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Workout of the Day: Saturday, 10.18.14

  COMPETITOR TEAM PRACTICE: SKILL:  A1. Weighted Alternating Pistols x 8-10 reps X 3 sets, Rest as needed A2. Handstand Walk x 30-50ft x 3 sets, Rest as needed A3. Skin the Cats x 5 reps x 3 sets, Rest as needed (perform as slowly and controlled as possible) STRENGTH:  A. Weighted Chest to Bar Pull […]

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