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Workout of the Day: Sunday, 2.23.14

Meat Prep Shopping Guide 5 Rules of Gym Etiquette – just a little reminder.   WORKOUT OF THE DAY: MOVEMENT PREP: 2:00 Row @ 22 SPM 2:00 Row @ 24 SPM 2:00 Row @ 26 SPM 2:00 Row @ 28 SPM 2:00 Row @ 30 SPM between intervals, perform band-assisted hamstring stretching as needed, and […]

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Workout of the Day: Tuesday, 10.15.13

Fall Ball is Friday, October 25th at 630pm!   Below: Sunday morning rowing! WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed for 3 minutes. Then complete 2 rounds of: 5 Samson Lunge Steps on each side (with arms overhead!), a 20-30 second Lat Raise (or, the first portion of the Lever – push […]

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Workout of the Day: Tuesday, 9.24.13

Don’t forget – this week we’re measuring for the Body Composition Change Challenge! Measure your “before” benchmarks (photos, measurements, performance). If you’re ready to participate, simply show up at one of the four available times Greg and Meg will be taking “before” measurements and photos. These times are as follows: Tuesday, 9/24 3:30-6:30PM (Greg); Wednesday, 9/25 7-9AM […]

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Workout of the Day: Monday, 8.19.13

“As human beings, our greatness lies not so much in being able to remake the world – that is the myth of the atomic age – as in being able to remake ourselves.” – Gandhi WORKOUT OF THE DAY: Confused about what we’re doing?  Check out the programming post here. This week we are completing this format […]

Friday, 3/2/12

Specialized Classes: Both Advanced Oly Classes are CANCELLED due to Jim’s being away at Nationals! Elements: 7am and 9am. CROSSFIT OPEN ATHLETES: There is an impromptu session occurring at 6am tomorrow for any athletes that still need to be judged for WOD 12.2 of the Open.  Sign up on the Calendar to attend! ** Tim […]

Friday, 2/10/12

Specialized Classes: Advanced Olympic Lifting with Jim from 3-5pm and 5-7pm. Coconut Water vs. Gatorade as a post workout drink – GUESS WHICH WINS… What is, the PAUSE? SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands, 20 passes each leg, and 20 passes on Upper Back. Psoas Flossing, 2 minutes. MOBILITY: Wall Assisted 90/90, 1 minute each […]

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 […]

Saturday, 11/12/11

Wanna wish Stephen Downs and Kelly Quinley a VERY Happy Wedding? Come to the 9am workout and train with Stephen on the day of his WEDDING! :) Congrats, you two! We love you! Stephen’s Wedding Workout (9am Class open to all members of CFCC!) METABOLIC CONDITIONING: With a partner. 10, 9, 8, 7, 6, 5, […]

Wednesday, 11/9/11

Pictures of Fall Ball taken by Ramsey Beyer are up! And while you’re at it… if you haven’t “liked” us on Facebook yet – stop that… LIKE USto keep up with the most recent news about CFCC! I’m a little obsessed with short rib anything lately… and this Short Rib Ragu seems like it would […]

In honor of our guests last night (Thanks again for visiting, Bill and Hayley!) and because pumpkin and pancakes definitely go together. Most things in nature are at their fullest when they move with others: have you check out Advanced Classes yet?  Inspiration is a daily activity, CFCC – why not schedule it?  The list’s […]