Justin

Workout of the Day: Thursday, 5.22.14

THIS GUY (below) is coaching a few classes for us while the Coaching Staff is away at Regionals.  Justin spent some time coaching at his previous affiliate after receiving his Level 1 CrossFit certification prior to coming to CFCC and he has generally offered his help for this weekend. Thank you so much, Justin!  You’ll […]

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Workout of the Day: Wednesday, 5.21.14

Below, Coach Morgan learns to handstand walk for the first time! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball + KB to Psoas, 1 minute per side. KB to Adductors, 1 minute per side. Abdominal Brace, perform Tabata Holds. 2 rounds of: 10 Bird-dogs, 10 Single Leg Deadlifts (5 per side), 10 Spiderman Steps plus […]

dannyoldpic

Workout of the Day: Tuesday, 5.20.14

Curious as to what the named workouts are all about? Check this article out! Below, Young Daniel Bove many moons ago: a solid member of our Regionals Team who has ALWAYS been as crazy as he is today. Danny has been a critical part of taking CFCC to Regionals since this time last year. He […]

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Workout of the Day: Tuesday, 4.8.14

Did YOU know that the man below (minus the pigs) is teaching a Strongman Seminar here in June? Sign up today to save your spot! WORKOUT OF THE DAY: MOVEMENT PREP: 2 rds: Low trap pull downs x10 Push up w/ plus x10 Lying T’s x10 STRENGTH: 3×15 @70-80% of 15RM (15 min) *estimate based on 5-10 […]

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Workout of the Day: Friday, 2.14.14

Happy Friday! This seemed relevant :) WORKOUT OF THE DAY: MOVEMENT PREP: Spend time rotating through 3 stations: 1 minute Wall Quad Stretch, 1 minute opposite leg Wall Quad Stretch, 1 minute Lateral Lunging (alternating), 1 minute Spiderman (alternating), 1 minute Band-Assisted Lat Stretch, opposite arm 1 minute Band-Assisted Lat Stretch. SKILL WORK: Clean and […]

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Workout of the Day: Saturday, 1.18.14

Don’t forget! If you’re interested in maximizing your competitive potential in CrossFit at CFCC, you should definitely be joining us for Competitor’s Practice every Saturday from 8-10am. We work more advanced skills, have a chance to complete slightly more skill-dominant workouts, and practice movements for efficiency. We’d love to have you join us if competing […]

Saturday, 12/31/11

There’s a Nutrition Seminar this coming Wednesday, 1/4/12, 630-8pm – all other classes are cancelled for the Seminar so come out and get your Nutritional Bearings! We’ll be reviewing a few perspectives that CrossFit gyms the world over take on Nutrition and we’ll talk about CrossFit Center City’s perspective on the food you eat and […]