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Workout of the Day: Monday, 3.28.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax/softball to hip flexors/adductors, lat/serratus – 4 min 2 Rds: sumo squat to stand x 10, banded side lying clamshells x 10/leg, prone lying T’s and I’s x 10 w/10 sec hold on last rep STRENGTH: A. Back Squat Cluster; 2.2.2 x 3 sets @ 70% , Rest 10 sec., […]

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Workout of the Day: Monday, 12.28.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and adductors x 3 min, banded lat stretch 1 min/side 2 Rounds: Sumo squat to stand x 10, Lateral skater squat x 5/leg, 10 scap pull ups + 10 second relaxed bar hang STRENGTH: A1. Back Squat @ 70% x 5 reps x 3 sets, Rest 30 […]

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Workout of the Day: Monday, 10.19.15.

Spooky CrossFit Total Join us for the CrossFit Total ALL DAY Friday, October 3oth! And, if you can, be in costume! The CrossFit Total is a test of your maxes in three lifts: the back squat, the deadlift, and the strict press. Adding all the pounds together gets YOU your Total. We have been keeping track […]

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Workout of the Day: Friday, 12.12.14

In light of the below event on Sunday, all regularly scheduled classes including Open Gym will be cancelled. Apologies for the inconvenience! Liberty Barbell Club is thrilled to host 2014 European Champion and two-time Olympian Lydia Valentin for an exciting Olympic Weightlifting seminar this December 14th! This is a unique opportunity to not only meet Spain’s […]

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Workout of the Day, 3.30.13

INTRO to OLY, with Jim, 9am and 12pm. HYBRID/ADVANCED OLY with Jim, 10-12pm, 2-4pm. SQUATTING ONLY, with Chris and Record, 10am. SQUATTING ONLY, with Cassie, 11am. BEACH SEASON, with Chris and Record, 11am. CONDITIONING ONLY, with Chris and Record, at 12pm. 100 Burpee Pull-ups for time.  This is Greg Amundson (one of the original CrossFitters […]

Tuesday, 2/14/12

WHAT??? You haven’t signed up for CFCC’s epic movie night and Paleo Potluck this Sunday at 5pm??? Go to sign up for a class and then look for “SEMINARS” – cause we’re going to be learning about the 80s, and wrestling, and what recipe cards look like. Fruit Basket Upset – when’s the last time […]