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Workout of the Day: Day of the Week, 4.10.14

  Movement Prep: Foam roll as needed (5 min) Skill:  Barbell Warm Up Strength: Clean Complex 12 min EOMOM @ 65% Pause at knee Deadlift, Power Clean, Hang Clean Scale for beginners – Hang Power Clean x3 *Hands stay on the bar through entire complex Conditioning: 15 min AMRAP -250m Row -16 Alternating Toes to […]

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Workout of the Day: Thursday, 1.16.14

“…the real battle is won in the mind. It’s won by the guys who understand their areas of weakness, who sit and think about it, plotting and planning to improve. Attending to the detail. Work on their weaknesses and overcome them. Because they can. Your reputation is built right here in the first phase. And […]

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Workout of the Day: Tuesday, 1.7.14

WORKOUT OF THE DAY: MOVEMENT PREP: AMRAP in 2 minutes: Spiderman Step plus Hip Lift and OH Reach, 20ft. then Unloaded Windmill, 5 reps per side. SKILL WORK: Power Clean STRENGTH: EMOM 5 minutes every 30 seconds: Power Clean 80% of best Power Clean – 2 reps. CONDITIONING: AMRAP in 15 minutes: Single Arm Overhead […]

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Workout of the Day: Tuesday, 12.17.13

Did you struggle with keeping your elbows during all of “Fran” yesterday?  Do you have wrist or elbow pain when completing thrusters? Do you like the pursuit of excellence??? If so, read through some great thoughts on improving your front rack here! WORKOUT OF THE DAY: MOVEMENT PREP: Tim’s Yoga (your forearms are prolly gonna […]

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Workout of the Day: Thursday, 12.12.13

Sign up for the Rittenhouse Run. Help us do good during this Holiday Season. While we may not be able to control all that happens to us, we can control what happens inside us. ― Benjamin Franklin WORKOUT OF THE DAY: MOVEMENT PREP: 3 mins lax ball hips and pecs Pec roll – 30s/side in T, […]

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Workout of the Day: Wednesday, 12.11.13

Below, a 19 year old lifter (Kuo Hsing-Chun (-58kg, Chinese Taipei)) cleaning 136kg with ease at the 2013 WWC even with a noticeable jump forward (unusual at the elite level). She is 20 years old. Look at the 4th, 5th, and 6th frame and stay THAT close to your power cleans today to make them […]

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Workout of the Day: Tuesday, 12.10.13

Want to be a part of something awesome? Click the below! Help CFCC do something GOOD this Holiday season. Feeling a little unstable in the bottom of the squat, split, or snatch?  Here’s a little break down of how that relates to trunk strength, and here’s a quote to peak your interest: “The anterior core […]

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Workout of the Day: Monday, 12.9.13

The Rittenhouse Run + Brunch sign-up is here! Also, are you interested in using your powers for GOOD this Holiday season?  Talk to the friendly people at the CFCC desk about how we’re hoping to give back! Also, in case you missed it, here’s a little Monday Motivation for you: Below, Liberty Barbell Club strutting […]

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Workout of the Day: Saturday, 12.7.13

Are you interested in Olympic Lifting for sport? This meet is coming up at the end of January and the Olympic Lifting Club at CFCC (Liberty Barbell Club!) is designed to create and prepare athletes for competitive Olympic-Style Weightlifting. If you want to learn to lift like Jay and Zoda, email erin@crossfitcc.com so we can […]

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Workout of the Day: Tuesday, 11.19.13

We’ll be giving shoutouts to our ‘Stache Showdown prize sponsors all week. These local businesses helped to make the Showdown an even greater success by allowing a larger portion of our proceeds to go right back to Movember.    UBER is graciously donating $25 in Uber credits to each winner (including our arm wrestling champion) […]