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Workout of the Day: Monday 11.21.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors- 2 minutes. Lax ball hips/glutes- 2 minutes 2 rounds: 60′ Jog 30′ Lateral lunge w/OH reach 30′ Broad jump 30′ Crab walk 5 Circ Scap Pull-up each direction STRENGTH: A. Tempo Front Squat @ 51×1; 3 reps x 5 sets *starting at 55% and building* CONDITIONING: 5 […]

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Ask Erin: Recovery Trunk Work?

“A bit of a Catch 22 situation for me. Have to train to improve and stay fit (both goals of mine) but training exposes back to stresses for which I feel I need training to cure.  I guess if I need anything it’s a program that focuses on strengthening the core and strategies for active […]

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Mindful Movement: What a Mindfulness Class Taught Me About CrossFit

This past summer I was fortunate enough to be gifted a course in Mindfulness-Based Stress Reduction (or MBSR) through Jefferson’s Myrna Brind Center. During our first year of marriage, Arrus and I got the chance to dedicate 3 hours of every Wednesday evening to attending this 8-week course. Though 3 hours in the middle of […]

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“So tell me more about the CrossFit Open…”

I’m a big fan of CFCC and costume parties so is this something I should be considering? I hear rumors of a scaled division but I really have no idea how any of this works. Open For Dummies/New People please! This email popped up in my inbox recently and I thought… why not let the […]

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The 2016 Pre-Open In-House Competition

The PRE-OPEN IN-HOUSE COMPETITION is BACK! *SIGN UP UNDER EVENTS ON MINDBODY* Coach Perrin Behr is getting pretty pumped about the 2016 CrossFit Open and she thinks you should too! Mark your calendars for January 30th, the final Saturday of January, from 9am – 3pm* For a perspective from a MEMBER of CFCC on why YOU should do the Pre-Open […]

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The Pull-up Project: To Pull is Human!

In the video above, you can see all the various types of movement patterns that can relate back to the simple act of pulling yourself over a bar (this is really only a small sample). What you may not see in this video is that I started with average (or, 1 1/2 inch thick) banded […]

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MEET THE ULIFTU INTERNS! FEATURING: NORA GOLDBERG

As many of you know, CrossFit Center City is currently playing host to an amazing non-profit organization called ULIFTU. In fact, a portion of every Foundations membership is given right back to ULIFTU! Through a 9-month internship, ULIFTU provides the tools for the unemployed, formerly incarcerated and homeless to empower them to embody and deliver a […]

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MEET THE ULIFTU INTERNS! FEATURING: GIANCARLO “GIANNI” MORANTE

As many of you know, CrossFit Center City is currently playing host to an amazing non-profit organization called ULIFTU. In fact, a portion of every Foundations membership is given right back to ULIFTU! Through a 9-month internship, ULIFTU provides the tools for the unemployed, formerly incarcerated and homeless to empower them to embody and deliver a […]

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Meet the ULIFTU Interns! Featuring: Alexandra “Lexi” Ashcraft

As many of you know, CrossFit Center City is currently playing host to an amazing non-profit organization called ULIFTU. In fact, a portion of every Foundations membership is given right back to ULIFTU! Through a 9-month internship, ULIFTU provides the tools for the unemployed, formerly incarcerated and homeless to empower them to embody and deliver a […]