Workout of the Day: Monday, 2.8.16.

WORKOUT OF THE DAY: MOVEMENT PREP:  Wall quad/spiderman 1 min/side, KB mash adductors x 3 min 2 Rounds: 30ft spiderman + OH reach, 30ft inchworm + 3 scap push up, 5 goblet squats w/3 sec hold in bottom STRENGTH: A. Front Squat; 60-65%@ 22×1 tempo x 5 reps x 4 sets B1. BB Bent Over Row x 8 x 3 […]

Workout of the Day: Friday, 1.29.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 2 Rounds: 10 Sumo squat to stand, 15 wall angels, 5 Strict K2E STRENGTH: A1. Hang Clean x 2 reps x 5 sets  – build to a heavy weight w/ perfect form A2. Power Jerk x 2 reps x 4 […]

Workout of the Day: Thursday, 8.13.15.

Congratulations to Coach Justin for earning his CrossFit Kids Certification this past weekend! If you are interested in enrolling your kids in a kids program at CFCC please email! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes of banded stretching focusing on hamstrings and glutes, lying lat stretch 1 min/side 2-3 Rds: 5 SL DL/leg, […]

Workout of the Day: Tuesday, 3.17.15

15.3 in the Books! Fantastic job by all this week. We witnessed many inspiring performances in both the scaled and RX divisions. There were a ton of first muscle ups and lots of very close attempts. Congratulations to everyone who accepted the challenge despite some disappointment with the first movement being so limiting for many. CrossFit HQ […]

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, […]

Workout of the Day: Friday, 9.5.14

Food loving friends! Our FREE, members only nutrition seminar is TOMORROW (Saturday), 12-3pm! Sign up under “Seminars” to learn about optimal sources of protein, fat, and carbohydrates; how to find the appropriate amounts of each that are right for you; and how to develop better, more consistent nutritional habits. It’s a great opportunity to learn more about […]