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Workout of the Day: Tuesday, 2.2.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and glutes 5 minutes 1 Round: 8 quadruped extension/rotation drill/side, 15 prone theraband pass throughs, 15 band pull aparts, 10 wall facing ohs w/therband STRENGTH: A. Snatch Deadlift + Hang Snatch (1+2) x 4 sets – building from last week CONDITIONING: Option 1 10 minute amrap 3 Heavy […]

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Workout of the Day: Tuesday, 1.19.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax/softball hamstrings and pecs 5 minutes, 10 cat & camel 2 Rounds: x-band walk x 10 steps/direction, 10 banded good morning, 3 inchworm w/5 second hold in extension STRENGTH: A. Hang Power Snatch  x 3 reps EMOM x 7 minutes -building in weight across 7 sets. Anything more than bar […]

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Workout of the Day: Thursday, 1.7.16.

The 2016 In House Competition Registration is Open Sign up on Mindbody under “Events” – Registration closes this Saturday at 8pm! The Pull-Up Project At CFCC, one of our long-held beliefs is that ANYONE can and should be able to do a pull-up. The simple act of being able to pull your body up over something whenever […]

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Workout of the Day: Tuesday, 12.1.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and upper trap, pecs for 4 minutes 2 Rounds: X-Band walk x 10 steps/direction, 10 banded good mornings, 5 half kneeling bottoms up kb strict press/arm STRENGTH: A. Behind the neck Push Press + BN Push Jerk (2+2) x 2 sets, (1+1) x 2 sets – building […]

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Workout of the Day: Tuesday, 11.24.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and upper trap, pecs for 4 minutes 2 Rounds: X-Band walk x 10 steps/direction, 10 banded good mornings, 5 half kneeling bottoms up kb strict press/arm STRENGTH: A. Behind the Neck Push Press + BN Push Jerk x (2+1) x 4 sets – building in weight […]

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Workout of the Day: Thursday, 11.19.15.

The 2015 Stache Showdown is THIS FRIDAY! Mark your calendars for the 4th annual Stache Showdown. This amateur (non-sanctioned) partner strongman competition has been raising awareness of men’s health issues for the last four years, AND this year we would like to build awareness for a new Philly based non-profit, UliftU! Sign ups are still open […]

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Workout of the Day: Tuesday, 11.3.15.

Mindfulness for Athletes Join us for a 90-minute seminar on how Mindfulness Meditation can help you become a more aware athlete! We will be meeting on Sunday, November 8, 2015 from 12-130pm. The cost of this seminar is $50 for CFCC athletes, and $60 for non-members of CFCC. Our instructor for the day is Aleezé […]

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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 of CrossFit […]

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Workout of the Day: Tuesday, 10.20.15.

Why do we practice the hollow position and posterior pelvic tilt so much? Because a stronger hollow is the basis for not only solid gymnastics ability, but stability in other many other movements including handstand holds and walks demonstrated below.  Athletes who demonstrate proficiency in the hollow tend to find all other core and stabilizing activities […]

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Workout of the Day: Tuesday, 9.29.15.

Vote for Member of the Month! Its time to vote for Member of the Month again! Look out for the coaches asking you to fill out ballots all day today in classes, and if you don’t make it in but still want to vote, email Jordan at info@crossfitcc.com with your pick. Member of the Month […]