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Workout of the Day: Wednesday, 6.24.15.

The Great American Strongman Competition Come support our CrossFit Center City/Liberty Barbell Club/Liberty Strength Society athletes this Saturday! The festivities begin at 9am on Juniper Street between Chestnut and Sansom. In addition to the competition, we will hosting games and raffling off prizes throughout the day for spectators. Keep up with all of the details on […]

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Workout of the Day: Tuesday, 6.23.15.

Corporate Wellness “Strength anywhere is strength everywhere.” – Erin Farmer, CFCC founder. As we continue to refine our craft and expand our abilities to reach more individuals who want to begin their fitness journey, we are excited to formally introduce our Corporate Wellness program in 2015. We believe CrossFit is unmatched in its ability to build […]

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Workout of the Day: Monday, 6.22.15.

#Eatwithapurpose Week 3 The 3rd installment of our ‪Podcast/Vimeo movie is here! This week we talk about Bringing and Making Your Own Food for Better Quality. We do this with two (TWO!) Special Guests: Massage Therapist, Julie Read of The Working Body AND Physical Therapist, Diana Duda! If you missed out on the first two […]

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Workout of the Day: Sunday, 6.21.15.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes mobility as needed, lax ball to upper trap in glue bridge 10/side, lax ball to pec 10/side, 30ft spiderman + oh reach, 30ft bear crawl, 30ft crab walk, 30ft duck walk, 30ft inchworm CONDITIONING: In teams of two with one partner rowing and the other partner working, For […]

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Workout of the Day: Saturday, 6.20.15.

CFCC Coaching Tips: Box Jump Set Up and Proficiency Have you ever REALLY been taught the basic set-up and execution of a box jump as it relates to your weightlifting? Coach Zoda and Coach Chris of Liberty Barbell Club show you how it’s done! Check out our next CFCC Coaching Tips video!   COMPETITOR TEAM PRACTICE: STRENGTH: […]

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Workout of the Day: Friday, 6.19.15.

Corporate Wellness “Strength anywhere is strength everywhere.” – Erin Farmer, CFCC founder. As we continue to refine our craft and expand our abilities to reach more individuals who want to begin their fitness journey, we are excited to formally introduce our Corporate Wellness program in 2015. We believe CrossFit is unmatched in its ability to build […]

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Workout of the Day: Thursday, 6.18.15.

Congratulations to this year’s Prom King and Queen Mike and Nikki! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves and feet 4 minutes, lax ball pec 10 passes/side 30ft bear crawl, 30ft crab walk fwd, 30ft inchworm, 30ft broad jump STRENGTH: A1. Clean Grip RDL w/3 sec pause below knee x 5  reps x […]

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Workout of the Day: Wednesday, 6.17.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, quads, glutes 3 min, Wall quad/spiderman stretch 1 min/side 2 Rounds: 10 air squats, 10 scap pull ups, 5 hollow rocks into 5 superman (arch) rocks STRENGTH: A1. Back Squat @ 23×1,  65-70% x 4 reps x 3 sets, Rest 30 seconds A2. Strict HSPU x 6 […]

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Workout of the Day: Tuesday, 6.16.15.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes mobility (focus on ankles, calves), Lax ball to upper trap in glute bridge 10/side, 10 SL Alternating Glute Bridges, 10 cat & camel 2 Rounds: 30ft (per hand) Bottoms Up KB Walk + 3 Bottoms Up Strict Press, 10 Single Arm Russian KB Swing (5/arm), 20-30 second HS Hold […]

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Workout of the Day: Monday, 6.15.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 3 minutes, Wall quad or spiderman 1 min/side, 2-3 Rds: 30ft spiderman + oh reach, 10 wall facing squats, 10 scap pull ups STRENGTH: A1. Front Squat @ 90-95% x 1 rep x 3 sets, Rest 90 seconds A2. Strict Pull Up x 10-12 reps […]

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