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Workout of the Day: Saturday, 12.13.14

COMPETITOR TEAM PRACTICE: MOVEMENT PREP: 3 minutes general mobility, Partner shoulder stretch (0:20 – 2:00 on video. Just the first 2 stretches x 10 sec each x 2 rounds) 2 Rounds: 2x TGU sit up/side, 10 Goblet Squats, 10 Lateral Goblet Lunges, 15 second HS Hold SKILL: GYMNASTICS A.Tap (Kip) Swings x 10 reps x 2 sets […]

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Workout of the Day: Friday, 12.12.14

In light of the below event on Sunday, all regularly scheduled classes including Open Gym will be cancelled. Apologies for the inconvenience! Liberty Barbell Club is thrilled to host 2014 European Champion and two-time Olympian Lydia Valentin for an exciting Olympic Weightlifting seminar this December 14th! This is a unique opportunity to not only meet Spain’s […]

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Workout of the Day: Thursday, 12.11.14

Strongman is coming to CFCC full time! Starting in January, strongman will be open to all members of CFCC who are willing to make a commitment to the entire cycle. Your training schedule will follow the format laid out below, so you will have 2 specific strongman classes a week, squatting on Saturdays, open gym […]

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Workout of the Day: Wednesday, 12.10.14

Best of luck to LBC members Sayra, Coach Basa and Silvana who will be competing in the American Open this Friday in Washington DC. For more event information about the AO check out the event site. In case you haven’t heard, Lydia Valentin, 2014 European Champion and two-time Olympian is coming to CrossFit Center City this Sunday December 14th. […]

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Workout of the Day: Tuesday, 12.9.14

BASEMENT OF DREAMS HOODIE Heads up! We’re squeezing in a final order of Basement of Dreams hoodies before the holidays for those of you that missed out. If you haven’t seen them on your fellow athletes yet, just know that they are the most comfortable hoodies ever made by humans (not an exaggeration). There’s a […]

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Workout of the Day: Monday, 12.8.14

HELP CFCC DO GOOD THINGS THIS HOLIDAY Every year (especially around the holidays), we as a community try to take the opportunit to be grateful for everything that we’re blessed to have and try to do a little something kind for the world around us. This year, we’re collecting toys and supplies to donate to […]

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Workout of the Day: Sunday, 12.7.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball as needed for 2  minutes, pigeon stretch x 60 seconds/side, lat band stretch x 60 seconds/side 60ft high knees, 30ft spiderman + OH reach, 30ft inchworm, 30ft lateral lunge CONDITIONING: In teams of 3 in tunnel fashion, 4 Rounds 1) 500m Row 2) 5 HR Push Ups […]

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Workout of the Day: Saturday, 12.6.14

THIS IS IT! THE RITTENHOUSE RUN IS HERE! Join us at 10am AT THE GYM tomorrow (Saturday) A.M. for a workout you can bring your friends to followed by a brunch that shall be the brunch to end all brunches. We’re providing it! Here’s what the WOD will be!  If this is confusing to you […]

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Workout of the Day: Friday, 12.5.14

REVISED HOLIDAY SCHEDULE AT CFCC! Please check Mindbody and any posted notices around the gym to make sure you can plan your schedule accordingly over the holidays! Altered hours will occur the Thursday and Friday of Thanksgiving Weekend, and December 22 – January 5. There will still be many class options available, so refer to […]

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Workout of the Day: Thursday, 12.4.14

    WORKOUT OF THE DAY: MOVEMENT PREP: Banded hamstring mobilization 15/leg (2:20 on video here), OH w/external rotation bias stretch x 1 min/side (2:15 on video here) 2 Rounds: 30ft lunge + RDL, Side Lying External Rotation x 10/arm, Prone Trap 3 raise x 10/arm STRENGTH: A. Clean Grip RDL x 5 reps x 3 sets, Rest […]

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