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Workout of the Day: Wednesday, 2.18.15

Precision Nutrition “Find Your Deepest Reason” WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball lat and serratus anterior 2 min/side, wall quad stretch/spiderman 1 min/side 3 Rounds: 10 Pass Throughs (or 30 sec lat activation), 10 ohs, 10 kip swings (feet together, legs squeezed) STRENGTH: A. EMOM x 6 minutes Snatch Pull+ Power Snatch from […]

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Workout of the Day: Friday, 2.6.15

Jason Khalipa wins “Jackie” at the NorCal Regional in 2013 with a time of 5:04 WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats, quads, t-spine 4 minutes 3 Rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, 10 Lateral Goblet Squats, 3 SA OHS/ arm w/2 […]

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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: Tuesday, 1.13.15

  WORKOUT OF THE DAY: MOVEMENT PREP: Softball/Lax ball to lat (OH tissue smash) 1 min/side, OH w/ext rot bias band stretch (0:45 sec on video) x 1 min/side 3 Rounds: 10 pvc pass throughs, 8 ohs, 6 snatch grip RDL, 20 second HS Hold STRENGTH: A. Every 90 seconds x 4 sets Hang Power Snatch + Power […]

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Workout of the Day: Wednesday, 9.24.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and quads for 3 minutes + 2 Rounds: 10 vertical jumps, 10 pass throughs w/pvc, 10 ohs w/pvc, 5 snatch balance w/pvc then Partner assisted wall quad or superman stretch x 60 sec/side STRENGTH: A. Hang Power Snatch + Power Snatch + OHS (1+1+1) x 4 […]

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Workout of the Day: Wednesday, 9.17.14

Don’t forget – CFCC is heading to Wissahickon to hike this weekend! Check out details and RSVP via the Facebook event page here. Also, the final installment of our three-part Gymnastics Seminar is happening this Sunday, 10am – 12pm and will be coached by instructors from Philly inMovement! Basic through intermediate gymnastics skills will be introduced […]

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Workout of the Day: Tuesday, 5.28.13

ADVANCED OLY, with Jim, 3-5pm and 7-9pm. INTRO to OLY, with Jim, 5pm and 6pm. SQUATTING ONLY, with Danny, 430pm. GYMNASTICS, with Danny, 530pm and 630pm. ROWING, with Greg, at 630pm. Below, Krista and Theresa muse over their possible BCCC winnings (the pot total from LAST season’s BCCC was $1200!!!). THE BODY COMPOSITION CHANGE CHALLENGE […]