Workout of the Day: Thursday, 7.25.13

Don’t forget, Custom Fit Meals is now a service we offer at CFCC! The Winner of the CrossFit Games Masters’ Division, and inspiration for us all.   WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, […]

Screen Shot 2013-07-17 at 9.07.06 PM

Workout of the Day: Thursday, 7.18.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, 2 reps per side. SKILL WORK: Pose Running Drills – take a look at this post for more on these drills and what POSE is. CONDITIONING: “Kelly” […]

DSC_6643

Workout of the Day: Thursday, 7.11.13

Fair warning… the CrossFit Total is coming… on November 1st and 2nd, 2013! For those of you who are new to the gym – this is a FREE event opened to all members of the gym where you max your Back Squat, your Deadlift, and your Military Press ALL in one day.  It’s a lot […]

DSC_0014

Workout of the Day: Wednesday, 7.2.13

Bob, from the 7am class (with Jason following behind) all smiles on the end of the first loop of the Midtown Mile. WORKOUT OF THE DAY: MOVEMENT PREP: Pec Minor Release, 1 minute each side. Band Pec Stretch, 1 minute per side. Band Overhead Stretch, 1 minute per side. 3 Rounds of: Inverted Hand Push-ups, […]

pose

Workout of the Day: Tuesday, 7.2.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes per side. Single Leg Squat Hold, 1 minute per side. Dead Bugs, 1 minute.  Wall Facing Overhead Squat Holds, 5 x 10 seconds in the bottom, rest 10 seconds between rounds. SKILL WORK: Hang Snatch STRENGTH: Hang Snatch, up to peak […]

danny

Workout of the Day: Wednesday, 6.12.13

More reminders! We’re going to Wissahickon Saturday – sign up here! The Liberty Barbell Classic is June 22nd – sign up to compete here! Interested in fun things that CFCCers are doing?  Check out this Facebook group! If you haven’t already, please submit your vote via an email to info@crossfitcc.com for Member of the Month. […]

DSC_6229

Workout of the Day: Thursday, 5.2.13

GYMNASTICS, with Danny, at 6am, 530pm and 630pm. ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm. SQUATTING ONLY, with Danny, at 430pm. Hey, friends!  Don’t forget to sign up for the CrossFit Total on Mindbody under “Seminars” – if you’re not sure you’d like to participate, at least come spectate!  It’s a GREAT time. Also, take […]