Workout of the Day: Monday, 7.14.14

Congratulations to everyone on some amazing PR’s last week! There were huge improvements across the board. This week will be a much needed de-load week and then we will progress into another strength dominant cycle to keep the PR’s coming. WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball adductors and lats for 2 minutes, 10 […]


Workout of the Day: Sunday, 7.13.14

Sign ups are available for the LAST FULL WEEK OF FMS SCREENS! Have you been putting it off? No more! Stop by the front desk and snag a spot soon. For those of you who have already completed your screens and want to know how you can improve, make sure you checkout the posters in […]


Workout of the Day: Saturday, 7.12.14

COMPETITION TEAM PRACTICE: MOVEMENT PREP: 5 minutes of mobility of your choice into 3 rounds of  strict “Cindy” STRENGTH/SKILL: A1. Strict HSPU work x 3-6 reps x 3 sets, Rest 60 seconds *If you cannot do a full ROM strict HSPU to no more then 1 abmat then scale to 1 negative @ 31X2 tempo […]


Workout of the Day: Friday, 7.11.14

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves, glutes, hip flextors for 2 minutes, KB mash adductors 1 min/side, Partner distracted banded wall quad stretch or spiderman 1 min/side, 1 min wall facing air squats, 1 min wrist stretches or front rack mobility prep STRENGTH:   A. Front Squat – 1RM @ 20X1 tempo3 reps @ […]


Workout of the Day: Thursday, 7.10.14

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes of lax ball or foam rolling in any areas that feel tight or sticky + 400m group jog (weather permitting), 10 cat & camel, 10 glute bridges, 30 ft Single Leg DL w/OH reach STRENGTH: A1. Single Leg Deadlift (DB, KB or BB)  x 6-8 reps @ 3011 x […]


Workout of the Day: Wednesday, 7.9.14

Congratulations to June’s Member of the Month – Diana Duda! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball pec x 15 passes/side or 2 minutes, Wrist stretches x 1 min, 30 ft bear crawl forward, 30 ft bear crawl backward, 30 ft crab walk forward, 30ft crab walk backward STRENGTH: A. EOMOM x 12 minutes (6 sets) […]


June’s 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 […]


Workout of the Day: Tuesday, 7.8.14

For those of you who may not know, this week will be Danny Bove’s last week as a full time coach at CFCC. In August Danny will be taking his talents to Florida to pursue his graduate degree. We will be sharing more fond memories of Danny’s journey at CFCC in the future, but to celebrate […]


Workout of the Day: Monday, 7.7.14

We will be re-testing some strength numbers and benchmarks this week then gearing up for a de-load next week. If you would like to plan ahead we will be testing the following on the below days Monday: 1 RM Back Squat and Max Strict Pull Ups Tuesday: Heavy triple Deadlift and 1RM Strict Press Wednesday:“15-Minute Work Capacity Test” Thursday: No […]


Workout of the Day: Sunday, 7.6.14

WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of lax ball or foam rolling in any areas that feel tight or sticky +  10 cat & camel, 30 ft Single Leg DL w/OH reach, 30 ft inchworm, 30ft high knees, 30 ft butt kicks STRENGTH:  A1. Single Leg Deadlift x 6-8 reps/leg x 3 sets, Rest […]

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