Workout of the Day: Wednesday, 12.2.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Quad/vmo mashing 4 minutes 1 Round: 30ft spiderman + OH reach, 30ft lateral lunge, 30ft inchworm, 30ft toy soldier STRENGTH: A. Front Rack BB Bulgarian Split Squat x 5/leg x 3 sets, Rest 45 seconds bt legs -This is building off last week. Scale to DB’s for mobility issues or […]

Workout of the Day: Wednesday, 11.25.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or wall quad stretch 1 min/side, Banded lat stretch 1 min/side 2 Rounds: 30ft spiderman + OH reach, 10 scap push ups, 10 scap pull ups STRENGTH: A1. DB Bulgarian Split Squat x 5/side x 3 sets, Rest 60 seconds A2. Supinated BB Bent Over Row x 5 reps […]

Workout of the Day: Thursday, 4.23.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hip flexors and pecs x 4 minutes, Wall Quad Stretch or Spiderman x 1 minute/side, 30ft Over/Under the Fence, 30ft crab walk forward, 30ft inchworm STRENGTH: A1 Bulgarian Split Squat x 6 reps/side x 4 sets, Rest 60 seconds A2. CG Bench Press x 4 reps x 4 sets, Rest 60 […]

Workout of the Day: Wednesday, 1.14.15

Free Samples! Stronger Faster Healthier will be at CFCC from 4:30pm – 7pm tonight handing out free samples of their products! If you have any specific questions about their products or are interested in checking them out, make sure you stop by! RECHARGE Officially Begins Next Monday Ready to attack 2015 with guns blazing? Getting […]

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. […]

Workout of the Day: Monday, 11.17.14

We are in week 2 of our current cycle, with focus of each class shifting from last week. For more information read up on our Current Cycle page. Plus, in case you missed it Ilya Ilyin clean and jerked a new world record 242kg/533.5lb to win his fourth world championship (he also has two Olympic gold […]

Workout of the Day: Friday, 10.10.14

Friday Squatting classes are back on the schedule! If you are someone looking to increase your squat numbers, or simply want to practice squatting more often, make sure you sign up for one of the two available time slots at 5:30pm and 6:30pm with Coach Chris! Currently, we are on a four week cycle leading […]