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Workout of the Day: Tuesday, 8.13.13

If the movements in today’s “FOR QUALITY” piece feel strange to you, read a little about why.  Also, you may need this image for a little more clarity. Aaaaand THIS GUY is coming to CFCC on October 12th to give a Seminar an Assessing and Correcting common movement problems for CrossFitters – with special emphasis […]

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Workout of the Day: Monday, 8.12.13

A large portion of the gym is going to be out at CrossFit Generation this coming Saturday to compete in a little affiliate round-up competition.  The event is definitely open to spectators so please come if you can! Think before you squat – just a little bit. When the count comes today, “5, 4, 3, […]

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Workout of the Day: Monday, 6.24.13

SPECIAL NOTES for this week: 1. One more nod to the LBC Classic. Many thanks again for those of you who helped out with the Liberty Barbell Classic this past weekend, and CONGRATS to all who competed for your hard-earned lifts! 2. ‘MERICA. Remember, on the 4th of July all classes will be cancelled save […]

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Workout of the Day, Saturday, 4.20.13

HYBRID/ADVANCED OLY, 9-11am, 1-3pm, with Coach Jim. WORKOUT OF THE DAY, with Chris at 9am, with Erin at 1pm. SQUATTING ONLY, with Chris and Erin, at 10am. OLY BASICS, with Jim, Erin, and Chris, 11-1230pm. BEACH SEASON, with Chris, 1pm.   WORKOUT OF THE DAY: MOVEMENT PREP: Deep Belly Breathing + Lat Stretch, 1 minute. Then: […]

Why do you need to be able to front squat?  Well... at LEAST for the clean.  There are all KINDS of ways to train to be better at the front squat, but one of the most effective is definitely the pause front squat.

Tuesday, 10/30/12

ALL CLASSES BEFORE the 430pm session are CANCELLED.  The 430pm and on are still on! HYBRID/ADVANCED OLY with Jim from 530-730pm. RUNNING with at Ave at 530pm. SQUATTING ONLY with Sammy, at 630pm. GYMNASTICS with Sammy, 730pm. ADVANCED OLY with Jim, from 730-930pm. A video that was once on the CrossFit mainpage featuring “Grog” of […]

Saturday, 9/29/12

ADVANCED OLY, with Jim, 9-11am. HYBRID OLY, with Jim, 12-2pm. ONE HOUR OLY, with Sammy, 11am, 12pm. SQUATTING SESSION, with Sammy, at 9am. CROSSFIT ENDURANCE, with Avener, at 10am. GYMNASTICS (in the main space), with Sammy, at 10am. STRONGMAN (in the back), with Tim, at 10am. INTENSIVE ELEMENTS, with Tim, at 11am. There is NO […]

Saturday, 8/11/12

CROSSFIT ENDURANCE (Running), 9-10am with Liz INTRO to OLYMPIC LIFTING. 9-1030am, with Sammy. 1030am-12pm, with Jim. FOUNDATIONS with Liz, at 10am WORKOUT OF THE DAY, with Liz at 11am GYMNASTICS with Sammy, at 11am HYBRID OLY with Jim, 12-2pm ADVANCED OLY with Jim, 2-4pm A lot of words from a very smart, and very strong […]

Everything you need to know about the CrossFit Total.

It’s the week of the CrossFit Total! The CrossFit Total, as many of you know, is this coming weekend on Saturday! The deadline to sign up for a time slot is THIS THURSDAY. Don’t miss out on the opportunity to max your deadlift, back squat, and press in one day! You get three attempts to […]

Tuesday, 1/3/12

There’s a Nutrition Seminar that’s FREE for members this Wednesday at 630pm. These don’t come around THAT often – if you plan to attend, please sign up on the Calendar! The CrossFit Total is January 21, 2012 – time slots are now posted in the gym on the bulletin board.  Sign up now to get […]

Thursday, 12/15/11

Today is the last day to sign up for the PARC portion of the Rittenhouse Run! Email if you can’t get in here and I’ll add you myself! SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball to Shoulders, 5 minutes. MOBILITY: Gorilla Pose, 30 seconds. Band Assisted Pec Stretch, 30 seconds on each […]