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Workout of the Day: Tuesday, 5.5.15

Glen Oaks Health and Spine Don’t forget our friends from Glen Oaks Health and Spine are here on Monday and Wednesday for ART appointments! If you missed them this evening, feel free to give them a ring about dropping by on Wednesday: 856 228 3100 The Brotal Sign up for CFCC’s Spring Total aka “The Brotal” […]

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Workout of the Day: Thursday, 4.23.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hip flexors and pecs x 4 minutes, Wall Quad Stretch or Spiderman x 1 minute/side, 30ft Over/Under the Fence, 30ft crab walk forward, 30ft inchworm STRENGTH: A1 Bulgarian Split Squat x 6 reps/side x 4 sets, Rest 60 seconds A2. CG Bench Press x 4 reps x 4 sets, Rest 60 […]

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Workout of the Day: Tuesday, 4.7.15

Spring Brotal We’re hosting the 2nd annual CrossFit BRO-tal on Friday, May 8th – in which we eschew the classic Total movements (squat/press/deadlifts) in favor of some, well, bro-ier stuff (bench press, clean, and overhead squats). Keep an eye on the event page, FB,  and Mindbody for specific heat times – we’ll be running them in […]

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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: Tuesday, 2.24.15

First Week of the Open! The first open workout will be announced this Thursday, February 26th at 8pm. CFCC members will be able to perform the open workout during Friday’s classes (highly encouraged) as well as Saturday’s Competitors session (8-10am) and open gym on Sunday. These workouts will be judged, and scores must be submitted 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: Tuesday, 2.3.15

The Importance of Restoration and Recovery As I mentioned yesterday we are in a de-load week from a strength perspective, but the intensity of conditioning will remain steady leading up until the Open. If you are feeling chronically sore, tired, or not fully recovered from your training sessions you may need to take some additional steps […]

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Workout of the Day: Tuesday, 1.20.15

Top 5 Reasons Why You Should Do the Pre-Open In-House Team Competition Are you looking to improve strength and skill in basic gymnastics movements like the push-up, pull-up, dip and handstand? Don’t forget we offer Gymnastics specialty classes on Tuesday nights at 6:30pm and Friday nights at 5:30pm. We are in week 3 of the […]

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Workout of the Day: Thursday, 1.15.15

The 2nd Annual Pre-Open In House Competition is back! The CFCC Coaching Staff will be leading teams of 2 men and 2 women through 3 workouts on Saturday, February 14th! This is a great opportunity for everyone who has never competed inside or outside the gym to join your fellow athletes for a fun day […]

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Workout of the Day: Tuesday, 1.6.15

Gymnastics Classes at CFCC Due to popular demand Gymnastics class has been added back to the schedule on Tuesday nights at 6:30pm and Friday at 5:30pm. The current cycle will span 12 weeks and conclude during the last week of the open (the week of March 23rd). Priorities during this cycle include focusing on improving […]