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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 […]

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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 […]

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Workout of the Day: Friday, 8.15.14

 CFCC BEACH DAY IS TOMORROW! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes foam roll/lax ball as needed, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft bear crawl STRENGTH: A1. Bulgarian Split Squat x 6-8 reps/leg @ 30X1 x 3 sets, Rest 60 secondsA2. Turkish Get Up x 1 rep/arm x 3 […]

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Workout of the Day: Wednesday, 7.23.14

The time has come – we are ordering another cow from Philly Cowshare! This is a great opportunity to get locally and sustainably raised grassfed/grassfinished beef at an amazing price and stock up for the end of the summer and the fall! Check out the posters around the gym for more information – 1/8th shares […]

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Workout of the Day: Thursday, 6.26.14

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hip flexors and lat/serratus anterior x 3 minutes, Adductor smash w/KB x 1 min/side,  30 ft Over/Under the Fence, 30 ft bear crawl forward, 30 ft bear crawl backward STRENGTH: A1. BB or DB Bulgarian Split Squat x 6-8 reps/leg x 3 sets, Rest 45 seconds A2. Turkish Get Up x 3-4 […]