Weighted Push-ups

Workout of the Day: Saturday, 1.11.14

WORKOUT OF THE DAY: 10am squatting : 1. Movement prep: learn to flamenco with Voz.  Then, 2.  Back squat, Work up to a peak of 1 rep. 3.  Using 90% of peak, Perform 8-15 singles within 10m time limit. No missed reps! 4.  Using a wall ball or kettlebell, perform 7 sets of 3 goblet jump […]

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Workout of the Day: Wednesday, 1.8.14

Put today’s programming in the right frame of reference – check out our programming post! If you’re looking for a great way to learn more about the details behind how to eat in a way that supports your health and performance, please join us at the end of January for an in depth seminar (a WHOLE […]

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Workout of the Day: Sunday, 12.29.13

Today’s Schedule: Morgan coaches WOD @ 10am Morgan coaches Hyb/Adv 11-1 WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders – 5 minutes. Movnat Warm-up Flow – 15 minutes. CONDITIONING: “Rowing Willy” 3 rounds of: 750m Row 5 Front Squats (225, 155#) 500m Row 11 Chest to Bars 250m Row 12 American Kettlebell Swings (70, […]

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Workout of the Day: Thursday, 12.26.13

Please remember that we’re on an abbreviated schedule for just a few more days. Today, Greg coaches 12pm and 6pm today and a 330-530pm Hybrid/Advanced Oly class. Below, vintage CFCC! Meg completes a Shouldered Sandbag Turkish Get Up in January of 2009. WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll and Lax Ball as needed, […]

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Workout of the Day: Wednesday, 12.25.13

MERRY CHRISTMAS, CFCC! All classes are cancelled for today, but – as you might have guessed – that doesn’t mean you can’t train! WORKOUT OF THE DAY: Workout 12.1 of the CrossFit Open – AMRAP in 7 minutes of: Burpees to a Touch 6 inches about Reach. Post your results/pictures/battlewounds on CFCC’s Facebook Page! For […]

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Workout of the Day: Sunday, 12.22.13

THERE IS NO GYMNASTICS FOR TODAY!  Our holiday schedule is officially in effect!  Please take a look at the schedule here.  Today, there is a 10-12pm Hybrid/Advanced Oly class with Record and a 10am WOD with Morgan. Have you seen what we’ve got in store for January?  The Nutrition program is going through a total […]

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Workout of the Day: Saturday, 12.21.13

CFCC/LBC’s Holiday Schedule Absolutely amazing story from one of our own about 100lbs. lost and so much gained! It’s today!  It’s today! Come join us at Rittenhouse Park (MEET AT THE PARK!) at 10am for fitness festivities! Then, follow us back to the gym for our brunch potluck at 12pm. Sport your ugly Christmas sweater, […]

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Workout of the Day: Friday, 12.20.13

TOMORROW ALL CLASSES ARE CANCELLED FOR THE RITTENHOUSE RUN! I’m giving you all a little preview of what the workout will be so you can snag all the last-minute team-members you can.  Sign up here for the run OR the run + brunch! Don’t be scurred!  Don your ugly sweater and come join us for a […]

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Workout of the Day: Tuesday, 12.17.13

Did you struggle with keeping your elbows during all of “Fran” yesterday?  Do you have wrist or elbow pain when completing thrusters? Do you like the pursuit of excellence??? If so, read through some great thoughts on improving your front rack here! WORKOUT OF THE DAY: MOVEMENT PREP: Tim’s Yoga (your forearms are prolly gonna […]

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Workout of the Day: Monday, 12.16.13

It’s PEAK WEEK! If you haven’t checked out our Holiday Schedule be sure to do so so you can plan ahead!  If you are traveling during this Holiday season check out this article by Pat Sherwood of CrossFit HQ and be sure to check the blog for alternative WODs. Energy and persistence conquer all things. – […]