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Workout of the Day: Monday, 7.13.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Softball/Lax ball to VMO and Adductors 1 min/side, Lax ball to upper trap in glute bridge 10 passes/side, Wall Quad/Spiderman Stretch 1 min/side 2 Rounds: 5 Pause Goblet Squats, 10 Alternating Lateral Squats, 20 second pronated bar hang STRENGTH: A1. Front Squat – 5 attempts to build to a heavy […]

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Workout of the Day: Monday, 6.15.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 3 minutes, Wall quad or spiderman 1 min/side, 2-3 Rds: 30ft spiderman + oh reach, 10 wall facing squats, 10 scap pull ups STRENGTH: A1. Front Squat @ 90-95% x 1 rep x 3 sets, Rest 90 seconds A2. Strict Pull Up x 10-12 reps […]

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Workout of the Day: Monday, 6.1.15

Mark Your Calendars for PROM! WHY: because fun. WHERE: the #basementofdreams WHEN: Next Saturday, June 13th, 7-11pm WHAT: Casino Royale themed, dancing, noshing, dranking, bring yo own date opportunity, snazzily dressed CFCC/LBC PARTY OF THE YEAR. HOW: Sign-up on the Facebook Event WHO: All current members of CFCC + a plus one. HOW MUCH: Nothing. […]

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Workout of the Day: Saturday, 5.23.15

Rowing Seminar Postponed The indoor rowing seminar originally scheduled for this Sunday has been postponed until June. Those who registered for the event should have received an email including options to attend in the future. Once the new date is confirmed we will post it on Mindbody, so stay tuned! Upcoming Holiday Hours and Events Memorial […]

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Workout of the Day: Wednesday, 5.20.15

Member of the Month We will be voting for our next CFCC Member of the Month today during classes. If you would like to recognize a fellow member for their hard work and dedication, make sure you enter their name! Rowing Seminar is THIS Sunday, May 24th, 12-2pm. Find out more here.  I am going (Erin). […]

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Workout of the Day: Tuesday, 5.19.15

Upcoming Holiday Hours and Events Memorial Day, (Monday, May 25th): Coach Justin will be coaching “Murph” in an extended 10am class on this day. We will also hold one big LBC session from 8-10am prior to this 10am class in the mainspace. All other classes are cancelled. Bring a Friend to CFCC! (Saturday, May 30th, 12pm) […]

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Workout of the Day: Monday, 5.18.15

CFCC Rowing Seminar Sunday 5/24! It’s back! CFCC is hosting a two hour rowing seminar on Sunday, May 24th from 12-2pm to provide athletes with the tools to improve their skills and technique on the erg. The seminar will be led by a very experienced former national champion rower, and involve comprehensive instruction and breakdown […]

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Workout of the Day: Saturday, 5.16.15

CFCC Summer Events Don’t forget to check out our bulletin blog to keep up with all of the events we are planning for the summer! A new cycle of Elements is starting THIS MONDAY! 3 reasons you should tell your friends about our elements cycle: 1. Training with friends makes you better at training which […]

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Workout of the Day: Sunday, 5.3.15

Broad Street Run Congratulations to this year’s Broad Street runners coming out of CFCC AND your support for them! Here is a note from one member of the team: “Thanks so much for your support for our CFCC team for the Broad Street Run. We went way over our goal of $3,000 and have raised over […]

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Workout of the Day: Friday, 5.1.15

Goodbye Meg! Today and tomorrow will be Meg’s last two days with us at CFCC before she moves to Seattle to begin a new chapter in her journey. Please wish her well in her new adventures, and we look forward to watching the expansion of Iron & Spice, as well as future visits back to the Basement […]