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Workout of the Day: Monday, 12.7.15.

The 2015 American Open Championships Congratulations to Mike Zoda, Chris Knizewski, Perrin Behr, Silvana Gonzalez, and Morgan Vozobule on a great weekend in Reno! For archived video of the meet checkout Floelite here. The 6th Annual Rittenhouse Run The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN […]

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Workout of the Day: Thursday, 11.19.15.

The 2015 Stache Showdown is THIS FRIDAY! Mark your calendars for the 4th annual Stache Showdown. This amateur (non-sanctioned) partner strongman competition has been raising awareness of men’s health issues for the last four years, AND this year we would like to build awareness for a new Philly based non-profit, UliftU! Sign ups are still open […]

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Workout of the Day: Monday, 11.2.15.

The Spooky CrossFit Total Congratulations to everyone who came out for the Total this past Friday! If you haven’t checked them out yet, here are some pictures from the day. There were a ridiculous amount of personal records set and creative costumes on display. There will be a full recap of results later in the […]

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Workout of the Day: Thursday, 8.13.15.

Congratulations to Coach Justin for earning his CrossFit Kids Certification this past weekend! If you are interested in enrolling your kids in a kids program at CFCC please email info@crossfitcc.com! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes of banded stretching focusing on hamstrings and glutes, lying lat stretch 1 min/side 2-3 Rds: 5 SL DL/leg, […]

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Workout of the Day: Wednesday, 7.1.15.

Friday 7/3/15 Schedule Due to the upcoming holiday the class schedule for this Friday has been modified. Please check Mindbody to sign up class. We will be holding 8am, 10am, 12pm 4:30pm and 5:30pm classes only. WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball or softball to glutes 1 min/side, lax ball calves 1 min/side, Wall Quad/Spiderman […]

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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: Wednesday, 4.8.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball/mash calves and bottom of feet 4 minutes 2 Rounds: 30ft bear crawl, 30ft crab walk, 10 goblet squats, 5 lateral goblet lunges/side, 5 scap pull ups STRENGTH: A1. Back Rack Reverse Lunge x 5/leg x 3 sets, Rest 30 seconds A2. KB Single Leg DL x 5/leg x […]

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Workout of the Day: Saturday, 3.21.15

COMPETITOR TEAM PRACTICE STRENGTH/CONDITIONING: Active Recovery 1K row @ 80% Rest 1:1 x3 OR A. High Hang Power Snatch – build to a tough single in 15 minutes B. Back Squat x 3 reps x 4 sets – based off feel + 5 Rounds 1 Rope Climb (legless if possible) 5 Squat Cleans (185/115#) 7 Burpee […]

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Workout of the Day: Tuesday, 12.9.14

BASEMENT OF DREAMS HOODIE Heads up! We’re squeezing in a final order of Basement of Dreams hoodies before the holidays for those of you that missed out. If you haven’t seen them on your fellow athletes yet, just know that they are the most comfortable hoodies ever made by humans (not an exaggeration). There’s a […]

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Workout of the Day: Friday, 11.28.14

Another reminder, we have a truncated schedule today post Thanksgiving holiday. Please sign up for classes in Mindbody! Lydia Valentin, 2014 European Champion and two-time Olympian is coming to CrossFit Center City on December 14th. For more details check out the event page! WORKOUT OF THE DAY: MOVEMENT PREP:  Lax ball calves/bottom of feet x 1 min/side, […]