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Workout of the Day: Thursday, 4.2.15

Redemption WOD Fundraiser This Saturday a good friend of mine Carlos Gibson will be holding his 5th Annual Redemption WOD Fundraiser at CrossFitT1 in Willow Grove, PA. Carlos and I used to coach together at my first CrossFit gym, CrossFit215 in East Falls. I’ve watched the evolution of Redemption evolve from a passion, to an […]

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Workout of the Day: Monday, 3.23.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… […]

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Workout of the Day: Wednesday, 3.4.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hips and glutes 3 minutes, Super Front Rack stretch 1 min/side 3 Rounds: 10 goblet squats, 10 SL DL (5/side), 10 lateral goblet squats STRENGTH: A1. 3 Position Clean (high hang x1, mid thigh x1 , below knee x1) @ 70% of 1RM Clean x 3 sets […]

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Workout of the Day: Monday, 2.23.15

Kettlebell Kitchen We are excited to announce our new partnership with Kettlebell Kitchen, your go to for FRESH, delicious and healthy meals! Food for all Crossfitters, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, perform better, and have it delivered right to the gym. Whatever your goals are, nutrition is […]

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Workout of the Day: Monday, 2.16.15

Rowing Seminar One more spot just opened up for the rowing seminar on Saturday, February 21st. If you’re interested in signing up please email perrin@crossfitcc.com. Shoulder Love Class is Back An old CFCC specialized recovery class is returning to the schedule! Shoulder Love is back! If you have creaky shoulders, struggle with overhead squatting, or tested poorly […]

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Workout of the Day: Monday, 2.9.15

In House Competition Updates We are still looking for more volunteers to help judge teams on Saturday. Please email perrin@crossfitcc.com if you are interested. Teams of four (two men, two women) were drafted over the weekend by eight CFCC coaches to compete on Saturday at the annual Pre-Open In House Competition. All athletes should be contacted by […]

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Workout of the Day: Saturday, 2.7.15

Stay updated with everything happening at CFCC in this week’s Weekly Bulletin post! COMPETITOR TEAM PRACTICE: SKILL: EMOM X 8 minutes Minute 1 – 1-3 Unbroken MU or 3-5 strict c2b or ring dips Minute 2 – 30 second amrap triple under attempts -if you’re still working on double unders look to get at least 20 […]

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Workout of the Day: Monday, 2.2.15

The Open and Competition We are officially 4 weeks out from the beginning of the 2015 Reebok CrossFit Open. If you think the open isn’t for you, here are a few examples of athletes of different sizes and ages who are competing this year. Sign up today and represent Team CrossFit Center City in 2015! Speaking of competition, […]

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Workout of the Day: Saturday, 1.31.15

Don’t forget to register for the Pre-Open In House Competition before Monday! Check out Cait’s post on the top 5 reasons why you should sign up. Teams will be formed next week via draft by CFCC coaches and workouts announced shortly after. Don’t miss out on this opportunity to compete with your fellow members! COMPETITOR […]

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Workout of the Day: Monday, 1.5.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads/adductors 2 min, spiderman or wall quad stretch 1 min/side 2 Rounds: 10 wall facing squats, 10 t’s w/10 sec hold on last rep, 10 i’s w/10 sec hold on last rep, 30 second dead hang bar hold (on pull-up bar, wrap thumbs around, eyes forward, legs together) […]