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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: Saturday, 1.30.16.

The 3rd Annual In House Competition Check the live scoreboard here! Come out and support your fellow CFCC members competing in our annual Pre-Open team competition today! Each team will be led by one of our coaches through three workouts and a final event for the top three teams. The first workout will kick off […]

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Workout of the Day: Tuesday, 1.26.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and glutes 5 minutes 1 Round: 8 quadruped extension/rotation drill/side, 10 rocking ankle mobilizations/side, 10 arch ups w/pvc in snatch grip, 5 wall facing ohs w/pvc w/3 sec pause STRENGTH: A. Snatch DL + Hang Snatch (1+2) – Every 75 seconds x 5 sets -build from […]

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Workout of the Day: Monday, 1.25.16.

AP Strength Ap Strength is CFCC’s intro to powerlifting course. This class is formatted to increase experience, and strength, with the Squat, Deadlift, and Bench Press. Let our coaches make you a stronger, sexier, thicker, and perhaps hairier (that’s by choice) athlete. All are welcome to partake in this hour long strength feast of the […]

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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: Tuesday, 12.29.15.

A New Year for a New Approach to Nutrition at CFCC: #eatwithapurpose Join us for a look at the most practical perspective we could give you on our movement to #eatwithapurpose on Saturday, January 9th, from 2-4pm. Coaches Perrin, Erin, and Justin will be on hand to spend about an hour presenting on some of […]

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Workout of the Day: Monday, 11.30.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or Wall quad stretch 1 min/side, Softball/lax ball to lat/serratus 1 min/side 2 Rounds: 10 sumo squat to stand, 10 rocking ankle mobilizations/leg, 10 scap pull ups STRENGTH: A. Clean @ 80% x 3, 85% x 2, 90% x 1 – These are all singles. Rest 2 minutes bt % increases […]

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Workout of the Day: Wednesday, 11.18.15.

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: Monday, 11.9.15.

The 2015 Stache Showdown 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! **All events and weights are subject to change** […]

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Workout of the Day: Thursday, 11.5.15.

Congratulations Member of the Month Greg Shahade! Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to […]