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Workout of the Day: Wednesday, 12.18.13

The Rittenhouse Run is this Saturday! Sign up ASAP and remember to snag an Ugly Sweater! Speaking of UN-UGLY sweaters… the LAST day to order LBC jackets is TODAY!  Head to the front desk to place an order! WORKOUT OF THE DAY: MOVEMENT PREP: 3 min lax ball hips 3 min lax ball shoulders gastroc […]

Thursday, 5/3/12

CROGA AND the 730pm class are cancelled for Thursday (today). GYMNASTICS with Sammy at 730pm is still on! CONDITIONING at 715-8am. ELEMENTS with ERIN at 7a, and with Tim at 530pm, and 7pm. GYMNASTICS at 730pm. CONDITIONING: SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Glutes/TFL, 1 minute each side. MOBILITY: Coach’s Choice, […]

Friday, 12/16/11

Please remember that the noon is cancelled this Friday!  Also, the On Ramp on Saturday is cancelled. Please be sure to check out our Holiday schedule – plan to train through your Holidays!  It can be done! Remember that if you are a member of CFCC and you’d like to gift a month of membership, […]

Monday, 10/17/11

Been struggling with trying to vary your protein sources? Try this Baked Flounder (super simple). Or give this tried and true method a go, Spring Onion Salmon in Parchment Paper. Compelling thoughts on Body Image from Mark’s Daily Apple. A great post from Eric Cressey on learning to work with and accept the changes that […]

TUESDAY, 8/2/11

ON RAMP members will be combined with the regular class tonight at 630pm. We’ll follow this format in my absence so if you have friends that are interested in checking out CrossFit let ‘em know that Saturday at 11am is the day to do it. After attending that class they should be able to move […]