Weighted Push-ups

Workout of the Day: Saturday, 1.11.14

WORKOUT OF THE DAY: 10am squatting : 1. Movement prep: learn to flamenco with Voz.  Then, 2.  Back squat, Work up to a peak of 1 rep. 3.  Using 90% of peak, Perform 8-15 singles within 10m time limit. No missed reps! 4.  Using a wall ball or kettlebell, perform 7 sets of 3 goblet jump […]

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Workout of the Day: Saturday, 1.4.13

THE FREE-TO-MEMBERS NUTRITION SEMINAR IS TODAY FROM 1-3PM! Whether you’re new to CFCC or have seen every incarnation of the BCCC-now-called-RECHARGE – the nutrition seminar is for you! Grab a cup of coffee after you train tomorrow and join Meg and Perrin to chat about nutrition the CFCC way, and how it relates to everything from your […]

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Workout of the Day: 12.14.13

Sign up for the Rittenhouse Run! 3-ingredient paleo naan bread – droooooooool. Check out our holiday (Dec 22-Jan 2) schedule! The main ingredient of stardom is the rest of the team. – John Wooden WORKOUT OF THE DAY: STRONGMAN STYLE! In teams of 3-4: Three 4 minute rounds for max push press reps: 180′ yoke […]

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Workout of the Day: Saturday, 12.7.13

Are you interested in Olympic Lifting for sport? This meet is coming up at the end of January and the Olympic Lifting Club at CFCC (Liberty Barbell Club!) is designed to create and prepare athletes for competitive Olympic-Style Weightlifting. If you want to learn to lift like Jay and Zoda, email erin@crossfitcc.com so we can […]

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Workout of the Day: Monday, 12.2.13

At the end of the week, Liberty Barbell Club will be taking two athletes to Dallas, Texas for the American Open! Wish Jason Chen and Mike Zoda good luck this weekend and follow their progress on Facebook! Below, John and Pedro cheer on Greg to his last rep! WORKOUT OF THE DAY: MOVEMENT PREP: Lax […]