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Workout of the Day: Monday, 4.6.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope this Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… – […]

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Workout of the Day: Friday, 3.6.15

Open 15.2 In case you missed it, check out the photos from 15.1! If you didn’t attend the head to head battle at CFCC last night make sure to watch the recap from the live feed including Coach Tim and Morgan’s Pre-Show Commentary. If you are looking for some extra mobility and movement prep tips, check […]

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Workout of the Day: Thursday, 2.26.15

“A Reason to Try” If you want to join all of the CFCC athletes who are already signed up for the Open, it’s not too late ! Register here! Not every CrossFit athlete lives to compete. Such is the case for three schoolteachers out of one box in Santa Cruz, California. The Open TONIGHT we will be […]

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Workout of the Day: Wednesday, 12.3.14

Do you enjoy holiday cheer? How about ugly Christmas sweaters or otherwise odd costumes? Do you enjoy exercising outside amongst likeminded fun people?  GRAB A FRIEND and join us this year for the 5th annual Rittenhouse House Run! We take over Rittenhouse Square in ugly sweaters (and pretty much anything else you want to wear) to […]

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Workout of the Day: Wednesday, 11.19.14

Dogwig Printing consistently produces beautiful apparel to help us rep the #BasementofDreams. Please give them a hand for stepping up as apparel sponsor for this year’s #stacheshowdown. Their generous donation towards the production of our STRONG shirts (below) will ensure that even more event dollars can go back to The Movember Project. The story behind […]

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Workout of the Day: Wednesday, 10.1.14

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 STRENGTH: A. Snatch Balance + 2 OHS x 5 sets, Rest 2 minutes CONDITIONING: EMOM x 20 minutes Even – 30 second row sprint […]

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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, 6.18.14

Have you signed up for your FMS screening yet? Read about all things Functional Movement Screening here.  WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Traps in Glute Bridge x 10 passes/side, Lax Ball Kneeling Release x 30 sec/side 2 Rounds of 10 Banded Low Trap Pull Down, 10 Push up w/ Plus, 60 ft Bottoms up KB […]

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Workout of the Day: Thursday, 5.15.14

Please take a look at our adjusted weekend schedule on Mindbody – this weekend and next are big Regionals weekends for the Team (errrrr your Coaches) and so we’re doing our very best to make sure you all are able to train but that we are still able to represent you well.  The next two […]