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Workout of the Day: Tuesday, 5.5.15

Glen Oaks Health and Spine Don’t forget our friends from Glen Oaks Health and Spine are here on Monday and Wednesday for ART appointments! If you missed them this evening, feel free to give them a ring about dropping by on Wednesday: 856 228 3100 The Brotal Sign up for CFCC’s Spring Total aka “The Brotal” […]

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Workout of the Day: Tuesday, 4.28.15

WORKOUT OF THE DAY: MOVEMENT PREP: 4 minutes of general mobility (hamstrings and shoulders), gastroc/soleus stretch 1 min/side, 10 bird dog 2-3 Rounds: 10 glute bridges, 10 scap push ups, 5 inchworm w/3 sec hold STRENGTH: A1. Clean Deadlift @ 100-105% 1RM Clean x 2 reps x 4 sets, Rest 60 seconds A2. Strict Press x 2 reps […]

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Workout of the Day: Tuesday, 4.14.15

WORKOUT OF THE DAY: MOVEMENT PREP: banded hamstring stretch 1 min/side, 10 cat & camel 2 rounds: 60ft Bottoms up kb waiters walk, SL DL w/kb x 10 (5/side), kick up to handstand x 5 STRENGTH: A1. Clean Deadlift @ 80-90% of Clean x 3 reps w/3 sec descent x 4 sets, Rest 60 seconds […]

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Workout of the Day: Tuesday, 3.17.15

15.3 in the Books! Fantastic job by all this week. We witnessed many inspiring performances in both the scaled and RX divisions. There were a ton of first muscle ups and lots of very close attempts. Congratulations to everyone who accepted the challenge despite some disappointment with the first movement being so limiting for many. CrossFit HQ […]

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Workout of the Day: Tuesday, 3.3.15

Kettlebell Kitchen Many of you have tried out your first orders with Kettlebell Kitchen, this week. In case you didn’t know, we have partnered with KB Kitchen, your go to for FRESH, delicious and healthy meals! Food for all Crossfitters, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, perform better, […]

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Workout of the Day: Saturday, 2.28.15

(Sort of) Weekly Bulletin of Open-Related Opportunities COMPETITOR TEAM PRACTICE: Athletes who plan on completing open workout 15.1 during this time must be prepared to have someone judge you.  MOVEMENT PREP: General Mobility for 5 minutes. w/monster band below the knee: 30ft lateral walk, 10 glute bridges, 10 air squats x 2 sets 10 t’s […]

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Workout of the Day: Tuesday, 2.24.15

First Week of the Open! The first open workout will be announced this Thursday, February 26th at 8pm. CFCC members will be able to perform the open workout during Friday’s classes (highly encouraged) as well as Saturday’s Competitors session (8-10am) and open gym on Sunday. These workouts will be judged, and scores must be submitted by […]

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Workout of the Day: Thursday, 1.15.15

The 2nd Annual Pre-Open In House Competition is back! The CFCC Coaching Staff will be leading teams of 2 men and 2 women through 3 workouts on Saturday, February 14th! This is a great opportunity for everyone who has never competed inside or outside the gym to join your fellow athletes for a fun day […]

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Workout of the Day: Tuesday, 12.9.14

BASEMENT OF DREAMS HOODIE Heads up! We’re squeezing in a final order of Basement of Dreams hoodies before the holidays for those of you that missed out. If you haven’t seen them on your fellow athletes yet, just know that they are the most comfortable hoodies ever made by humans (not an exaggeration). There’s a […]

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Workout of the Day: Thursday, 12.4.14

    WORKOUT OF THE DAY: MOVEMENT PREP: Banded hamstring mobilization 15/leg (2:20 on video here), OH w/external rotation bias stretch x 1 min/side (2:15 on video here) 2 Rounds: 30ft lunge + RDL, Side Lying External Rotation x 10/arm, Prone Trap 3 raise x 10/arm STRENGTH: A. Clean Grip RDL x 5 reps x 3 sets, Rest […]