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Workout of the Day: Thursday, 4.16.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and hamstrings 4 minutes 2 Rounds: 10 wall facing ohs w/pvc, 10 leg swings (side/fwd/bwd), 10 kip swings (focus on hollow to superman) STRENGTH:  A1. Good Morning x 8 reps x 3 sets, Rest 60 seconds A2. TGU x 1/side x 3 sets @ tough weight, […]

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Workout of the Day: Saturday, 4.11.15

COMPETITOR TEAM PRACTICE: Part 1 Every 90 seconds for 12 minutes (8 attempts) Clean + Hang Clean + FS Men start at 185# or 65% of max clean, Females start at 115# or 65% of max clean. Weight must increase every attempt. If you fail you must go down in weight on the next rep […]

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Workout of the Day: Thursday, 3.19.15

15.4 Announcement Party and Match Up BE HERE for our 15.4 match up TONIGHT starting with the live announcement at 8pm in the LBC space. We plan on beginning the Pre-show at 8:45pm with the workout shortly following depending on the logistics. Come support three fantastic CFCC athletes in the “The Battle of the Whiteboard” showdown! […]

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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, 1.10.15

The Nutrition Seminar is TODAY! Join Meg and Erin TODAY (Saturday), from 1-4pm for a free-for-members seminar on all things nutrition AND lifestyle to help you maximize the results of your CrossFit training. To sign up, head to the “Seminars” tab in Mindbody – if you have any questions about this seminar, please contact meg@crossfitcc.com! CFCC Strongman Did you […]

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Workout of the Day: Saturday, 9.20.14

Reminder: Competitor Team Practice will be from 8am – 9am today and the WOD will be from 9am – 10am The final installment of our three-part Gymnastics Seminar is happening TOMORROW from 10am – 12pm and will be coached by instructors from Philly inMovement! Basic through intermediate gymnastics skills will be introduced in a progressional manner, […]

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Workout of the Day: Thursday, 9.11.14

 CFCC Movie Night and Potluck is happening TOMORROW. Sign up here! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 4 minutes 10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 scapular push ups, 10 t’s w/10 sec hold, 10 i’s w/10 sec hold, […]

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Workout of the Day: Saturday, 8.30.14

COMPETITOR TEAM PRACTICE: SKILL: 3 Rounds L-Sit Ring Support Hold x 60 sec amrap, Rest 60 seconds Handstand Walk x 60 sec amrap, Rest 60 seconds STRENGTH: A. Every 90 seconds, for 15 minutes (10 sets)Split Jerk x 2 reps(Pause for 2 full seconds in the receiving position before recovering – makenotes and adjustments to your footwork and weight […]

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Workout of the Day: Tuesday, 5.6.14

“Energy and persistence conquer all things” – Ben Franklin Coach Record is always watching. Tuesday SMR: Lax Ball Traps in Glute Bridge, 10 passes/side, Lax Ball Kneeling Release, 30 sec/side Movement Prep: 2 rounds – 10 Banded Low Trap Pull Down, 10 Push up w/ Plus, 10 Lying T’s Activation: Handstand Hold, accumulate 60 sec […]