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Workout of the Day: Wednesday, 1.20.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to upper trap and glutes 4 minutes 2 Rounds: 5 yoga push ups + 5 rocking ankle mobilizations/leg, 10 bird dog, 3 single arm raises in squat/arm STRENGTH: A1. DB Lateral Box Step Ups  x 5/side (20/15”) x 3 sets, Rest 30 seconds A2. Handstand Hold x 30-40 seconds […]

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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 […]

THERESA TAKES NO PRISONERS.

Workout of the Day, 3.8.13

Day 1 is done, yall! The first day of the 2013 CrossFit Open is officially in the books. You all did a spectacular job today – you judged each other with a virtuous eye, you faced some fears and snatched them anyway, and you maaaay have helped to levitate some bars with the power of […]

Tuesday, 7/12/11

CFCC’s PROM is this Saturday, from 8-11pm, RSVP. Interested in competing? The Competitor’s Meeting is this coming Wednesday at 730pm. Our new cycle begins today!  Here’s what the next three weeks will look like: Monday: Front Squat Tuesday: Press Wednesday: Recharge Thursday: Weighted Pull-up Friday: Back Squat Saturday: Specialty Classes Sunday: Partner Workouts “What do […]