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Workout of the Day: Friday, 10.31.14

    CROSSFIT TOTAL Today we will be running the CrossFit Total during all classes. If you would like to attend one of the “Total’ sessions today please register under “Seminars” in Mindbody. For those of you who have never experienced the Total before, please be familiar with this article regarding the rules, as well as […]

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October Member of the Month!!

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 to become even […]

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Workout of the Day: Thursday, 10.30.14

How can you maximize your performance this Friday during the total? It can be as simple as a good night’s sleep. Sleep is one of the most important elements of health maintenance, as well as  athletic performance. It also happens to be one of the most difficult areas of our lives to balance because of […]

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Workout of the Day: Wednesday, 10.29.14

Don’t forget to sign up for the Total happening THIS Friday under “Seminars” in Mindbody! ! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves 1 min/side, Doorway Pec stretch x 1 min/side, Partner assisted wall quad stretch or superman x 1 min/side, 3 Rounds: 10 Good Mornings w/PVC, 10 Leg Swings Fwd/Bwd/Side to Side, 10 Jumping […]

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Workout of the Day: Tuesday, 10.28.14

Andy Bolton Speed Deadlifts WORKOUT OF THE DAY: MOVEMENT PREP: Banded hamstring stretching + lax ball to trap/shoulders for 5 minutes, 30ft Reverse SL RDL, 30ft Lateral Lunge + OH Reach,  10 cat & camel,  10 alternating glute brides, 60 second HS Hold STRENGTH: A. Speed Deadlift – 90% of 1RM + 10lb *Set 1 – […]

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Workout of the Day: Monday, 10.27.14

Today marks the beginning of peak week! This Friday we will be conducting  the Total  during all classes to test new maxes for Squat, Deadlift and Press. Make sure to select the “Seminars” tab on Mindbody and reserve your heat time! WORKOUT OF THE DAY: Deload week. The emphasis this week will be placed on bar speed […]

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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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