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Workout of the Day: Saturday, 9.20.14

Reminder: Competitor Team Practice will be from 8am – 9am today and the WOD will be from 9am – 10am The final installment of our three-part Gymnastics Seminar is happening TOMORROW from 10am – 12pm and will be coached by instructors from Philly inMovement! Basic through intermediate gymnastics skills will be introduced in a progressional manner, […]

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Workout of the Day: Friday, 9.19.14

Some of tomorrow morning’s class times have been adjusted on Mindbody, so please check your schedules before you arrive. Competitor’s Team Practice will be from 8-9am and the Workout of the Day from 9-10am. WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball and foam roll as needed for 5 minutes, 60ft jog, 30 ft high knees, […]

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Workout of the Day: Thursday, 9.18.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 4 minutes 2 Rounds: 10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 scapular push ups, 10 lateral goblet squat (alternating) STRENGTH: A. Back Squat – %’s should be based off of 90% of your max […]

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Workout of the Day: Wednesday, 9.17.14

Don’t forget – CFCC is heading to Wissahickon to hike this weekend! Check out details and RSVP via the Facebook event page here. Also, the final installment of our three-part Gymnastics Seminar is happening this Sunday, 10am – 12pm and will be coached by instructors from Philly inMovement! Basic through intermediate gymnastics skills will be introduced […]

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Workout of the Day: Tuesday, 9.16.14

We are on week 2 of our 8 week cycle leading up to the Total. For those looking to make some big strength gains in the Deadlift, Press, and Back Squat remember that consistency and recovery will be key. If you feel like you might be lacking some mobility on deadlift day, check out this Mobility […]

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Workout of the Day: Monday, 9.15.14

Meg will be available for one last round of Recharge measurements TODAY, 4-6pm. If you’re still on the fence, this is your last chance to be a part of this round! The next Recharge begins in January 2015. Email meg@crossfitcc.com with any questions. Already participating? Don’t forget that Meg is hosting weekly mini-seminars (Mondays, 6:30 […]

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Workout of the Day: Sunday, 9.14.14

Thank you to those who came out to any or all of the CFCC events this weekend. It was great to see you and we look forward to another week of improving fitness and growing our community. If you pushed hard this week don’t forget about Restorative Croga with Arianna today at 12pm. Relax, restore […]

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Workout of the Day: Saturday, 9.13.14

Meg will be doing a tour of Reading Terminal Market this morning at 8am. Meet at the gym at 7:45am sharp! Coach Tim’s Handstand clinic is today from 12-2pm. Sign up here! COMPETITOR TEAM PRACTICE: MOVEMENT PREP: Spend time on mobility as needed for 5-8 minutes, especially hips, ankles, lats and forearms. Coach’s Choice OR 2 Rounds: […]

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Workout of the Day: Friday, 9.12.14

CFCC Movie Night + Potluck is TONIGHT. The festivities will begin after the last evening class. If you choose, bring something edible to share, but most importantly bring yourself and hang out with us! Saturday at 8am Meg will be doing a tour of Reading Terminal Market. Sign up on Facebook here or meet at […]

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Workout of the Day: Thursday, 9.11.14

 CFCC Movie Night and Potluck is happening TOMORROW. Sign up here! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 4 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, […]

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