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MONDAY MOTIVATION: “Learn and play new sports”… and do the things you’re afraid of – from Coach Rach!

Hi, CFCC.  This is Mama B, Coach Rach, long time member of 6am madness. As most of you know, I completed The Steelman Triathlon yesterday, August 11th, at Lake Nockamixon in Pennsylvania.  I wanted to write a blog post about my experience this summer training for my first triathlon (the sprint distance of 860 yard swim, […]

Workout of the Day: Thursday, 8.1.13

Don’t forget, Custom Fit Meals is now a service we offer at CFCC! Below, the female winner of the CrossFit Games 2013. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, 2 reps per side. Single […]

Workout of the Day: Thursday, 7.25.13

Don’t forget, Custom Fit Meals is now a service we offer at CFCC! The Winner of the CrossFit Games Masters’ Division, and inspiration for us all.   WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, […]

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Workout of the Day: Thursday, 7.11.13

Fair warning… the CrossFit Total is coming… on November 1st and 2nd, 2013! For those of you who are new to the gym – this is a FREE event opened to all members of the gym where you max your Back Squat, your Deadlift, and your Military Press ALL in one day.  It’s a lot […]

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Workout of the Day: Wednesday, 7.2.13

Bob, from the 7am class (with Jason following behind) all smiles on the end of the first loop of the Midtown Mile. WORKOUT OF THE DAY: MOVEMENT PREP: Pec Minor Release, 1 minute each side. Band Pec Stretch, 1 minute per side. Band Overhead Stretch, 1 minute per side. 3 Rounds of: Inverted Hand Push-ups, […]

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Workout of the Day: Wednesday, 4.24.13

INTRO TO OLY, with Erin, 6am, 7am, 430pm, 530pm, 630pm. HYBRID OLY ONLY, with Erin, 730-930pm. This is how Marc feels about running… and we love it :)  The next Running Classes are scheduled for Monday at 630 and 730pm.  Especially as the weather gets nicer we’d REALLY recommend signing up for one of these. […]

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Monday, 11/12/12

RUNNING, with Ave, 7am. ROWING, with Ave, 530pm. HYBRID/ADVANCED OLY with Jim, 530-730pm. FOUNDATIONS, with Sammy, 630pm. ADVANCED OLY with Jim, 730-930pm. GYMNASTICS with Sammy, 730pm. CROGA with Tim, 830pm.  “To exercise at or near capacity is the best way I know of reaching a true introspective state.  If you do it right, it can […]

Wednesday, 7/18/12

If you’re looking for more information on CFCC’s new running program – check out the info here! CROSSFIT ENDURANCE (Running) with Liz, 630-7am. CROGA with Tim at 8-845am. INTRO to OLY with Sammy, 530-7pm. HYBRID OLY with Erin from 9-11am. CROSSFIT ENDURANCE (Rowing) with Liz, 530pm. FOUNDATIONS with Liz, 630pm. GYMNASTICS with Sammy, at 730pm. […]

Saturday, 5/12/12

THIS SATURDAY (TODAY!): Meet Arrus and I at the gym at 8am to take a trip to Reading Terminal Market to learn how to buy, cook, and plan to have food that fuels you for the week. Come by the gym at 530pm-730pm to schmooze with fellow members over food at the PALEO POTLUCK.  Get […]

Saturday, 2/18/12

There are only 4 more days to register to join CFCC’s CrossFit Games Open team! WHAT ARE YOU WAITING FOR??? [youtube=http://www.youtube.com/watch?v=e6_QKsrynuw]   SPECIALIZED CLASSES: 9am and 2pm regular CrossFit programming (Helen!), 10am CrossFit Endurance Class with Liz (rowing), 11am Yoga (with Tim!), 12pm ADVANCED CLASS (aaaand really everyone who wants to go) MEETS to go […]