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.



MOVEMENT PREP: Lax ball and foam roll as needed for 5 minutes, 60ft jog, 30 ft high knees, 30 ft butt kicks, 30ft spiderman lunge + OH reach, 30ft inchworm, 30ft SL Deadlift


A1. SL RDL @ 22×1 x 3/side x 3 sets, Rest 60 seconds *DB or BB can be used
A2. DB Bent Over Row @ 21×3 x 6 reps/side x 3 sets, Rest 60 seconds


1K Row
immediately into
3 Rounds
30 Double Unders

Workout of the Day: Thursday, 9.18.14



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)


A. Back Squat – %’s should be based off of 90% of your max
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3 reps
Rest 3-5 minutes in between sets


2 Rounds
500m Row
30 Ring Dips
20 Wall Ball (20/14lb)
Rest 4 minutes

FINISHER: Time Permitting

Hollow Hold x 60 sec. x 2 sets, Rest 60 seconds

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 in a progressional manner, depending on individual needs. Rolls, cartwheels, round-offs, walkovers, front and back handsprings and standing tucks are some of the skills that will be explored. Work within your level and feel comfortable every step of the way. Experienced instructors will provide drills that break down the skills into easy to achieve steps. InMovement will bring mats and will spot skills to aid in your learning and help keep you safe.Tickets are still available here.


MOVEMENT PREP: Foam roll t-spine, lats and quads for 3 minutes +2 Rounds: 10 vertical jumps, 10 pass throughs w/pvc, 10 ohs w/pvc, 5 snatch balance w/pvc
Partner assisted wall quad or superman stretch w/partner you don’t know x 60 sec/side


EOMOM x 10 minutes (5 sets)
Hang Power Snatch x 1.1.1
(rest 5-7 seconds between singles)


10 minute amrap
10 Power Cleans (155/105lb)
10 C2B Pull Ups
10 Burpees

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 WOD video about deadlift prep. 15-20 minutes of stretching and mobility the night before can do wonders to prepare you to pull weights like Benni below.

Benedikt (Benni) Magnusson broke the world Dead Lift record at 1,016 lbs


MOVEMENT PREP: Foam roll hamstrings and glutes for 2 minutes, Lax ball back of shoulders 10 passes/side, 10 cat & camel,  10 leg swings (fwd, bwd, and side to side/leg), 30ft SL Toe Touch, 30ft broad jump


A. Deadlift – %’s should be based off of 90% of your max
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3 reps
Rest 3-5 minutes in between sets

B. Strict Press – %’s should be based off of 90% of your max
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3 reps
Rest 3-5 minutes in between sets


7 minute amrap
7 Shoulder to Overhead (135/95lb)
7 T2B


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 with any questions.
Already participating? Don’t forget that Meg is hosting weekly mini-seminars (Mondays, 6:30 – 7:30pm) on special nutrition & lifestyle topics that will help you learn more about how to maximize  your Recharge experience and give you an opportunity to have some face time with your fellow participants. Each session will consist of 15-20 minutes of presentation followed by informal Q&A, so feel free to bring any general or specific questions you might have and we’ll talk through them all. RSVP for each session by signing up on Mindbody. Tonight’s session is on “Navigating Restaurants and Eating on the Road” – future sessions will address Digestion & Gut Health, Sleep, and finding a mental balance between nutrition “challenges” and real life. 



MOVEMENT PREP: Foam roll quads and adductors x 3 min, banded lat stretch x 1 min/side, 30ft of High Knee Walk to Spiderman Plus Hip Lift and Overhead Reach, 30ft Over/Under the Fence, 30ft 90/90 Pull, 10 wall facing squats


A. EMOM x 6 minutes
1 Front Squat + 1 1/4 Front Squat
*Increase load from last Monday by 5-8% and use that load for all 6 minutes

B. Lean Away Pull Up x 5-8 reps x 4 sets, Rest 60 seconds
*Pronated grip on bar or rings. Focus on maintaining the hollow body position with feet in front of you and controlling the lean away + eccentric portion.


12 minute amrap
10 Renegade Rows (35-45/15-30)
20 Box Jumps (24/20″)
200m Run


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