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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: Wednesday, 12.18.13

The Rittenhouse Run is this Saturday! Sign up ASAP and remember to snag an Ugly Sweater! Speaking of UN-UGLY sweaters… the LAST day to order LBC jackets is TODAY!  Head to the front desk to place an order! WORKOUT OF THE DAY: MOVEMENT PREP: 3 min lax ball hips 3 min lax ball shoulders gastroc […]

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Workout of the Day: Tuesday, 11.26.13

Behold!  HERE are some really awesome honorable mentions AND there stories from the last Body Composition Change Challenge held at CFCC. WORKOUT OF THE DAY: MOVEMENT PREP: Tim’s Yoga + Agility Warm-up, and then: Skill Work for the Clean STRENGTH: EMOM for 10 minutes: 3 reps, Unbroken (Touch-and-Go) 3-Position Cleans (begin at 60% of your […]

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Workout of the Day: Saturday, 10.12.13

ALL CLASSES TODAY ARE CANCELLED for Dr. Perry’s seminar!  Classes for tomorrow (Sunday) will be on!  

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Workout of the Day: Thursday, 9.12.13

Below, deadlifts from the last CrossFit Total for #throwbackthursday – the next CrossFit Total is November 1st and 2nd! Also worth noting is that the CrossFit Total will be RIGHT after the completion of the BCCC – a great test of your ability to eat in a way that supports your STRENGTH. The Nutrition Seminar […]

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Workout of the Day: Monday, 8.26.13

“A goal without a plan is just a wish.” ― Antoine de Saint-Exupéry Are you interested in learning more about how you can perform better AND stay healthy while doing so?  Are you feeling a little bound up in difficult movements like the overhead squat or the muscle-up?  Do you want to be generally more […]

Faces during the rest of the Tabata Row yesterday. :)

Saturday, 11/24/12

Saturdays at CFCC – the hard part is deciding which class(es) to go to! ADVANCED OLY with Jim, 9-11am. FOUNDATIONS with Erin, 9am. SQUATTING ONLY, with Sammy, 9am. ROWING, with Ave, 10am. GYMNASTICS, with Sammy, 10am. ONE HOUR OLY, with Sammy, 11am. WORKOUT OF THE DAY, with Ave, 11am. RUNNING, with Ave, 12pm. HYBRID/ADVANCED OLY, […]

Friday, 9/9/11

SELF-MYOFASCIAL RELEASE: Foam Roll Hips as needed until 5 past. MOBILITY: Cat Stretches and Wrist Stretches, 3 minutes. Band Overhead Stretch, 1 minute each side. DYNAMIC WARM-UP: 1 round of: 10 Birddogs on each leg, 10 Glute Bridges, 60ft. Skipping for Height, 60ft. Butt Kicks, 60ft. High Knees, 60ft. Toy Soldiers, 10 Good Mornings SKILL […]

Wednesday, 8/3/11

Today’s NOON Olympic Lifting Class will cover the the Jerk and the Back Squat. Make it if you can! These classes are an excellent opportunity! Also, if you’re still interested in running the Philadelphia Rock and Roll Half Marathon on September 18th the Running Team would LOVE to have you join them! Get in touch […]