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Workout of the Day: Tuesday, 1.19.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax/softball hamstrings and pecs 5 minutes, 10 cat & camel 2 Rounds: x-band walk x 10 steps/direction, 10 banded good morning, 3 inchworm w/5 second hold in extension STRENGTH: A. Hang Power Snatch  x 3 reps EMOM x 7 minutes -building in weight across 7 sets. Anything more than bar […]

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Workout of the Day: Wednesday, 12.2.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Quad/vmo mashing 4 minutes 1 Round: 30ft spiderman + OH reach, 30ft lateral lunge, 30ft inchworm, 30ft toy soldier STRENGTH: A. Front Rack BB Bulgarian Split Squat x 5/leg x 3 sets, Rest 45 seconds bt legs -This is building off last week. Scale to DB’s for mobility issues or […]

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Workout of the Day: Thursday, 11.19.15.

The 2015 Stache Showdown is THIS FRIDAY! Mark your calendars for the 4th annual Stache Showdown. This amateur (non-sanctioned) partner strongman competition has been raising awareness of men’s health issues for the last four years, AND this year we would like to build awareness for a new Philly based non-profit, UliftU! Sign ups are still open […]

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Workout of the Day: Monday, 11.2.15.

The Spooky CrossFit Total Congratulations to everyone who came out for the Total this past Friday! If you haven’t checked them out yet, here are some pictures from the day. There were a ridiculous amount of personal records set and creative costumes on display. There will be a full recap of results later in the […]

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Workout of the Day: Tuesday, 10.27.15.

Mindfulness for Athletes Join us for a 90-minute seminar on how Mindfulness Meditation can help you become a more aware athlete! We will be meeting on Sunday, November 8, 2015 from 12-130pm. The cost of this seminar is $50 for CFCC athletes, and $60 for non-members of CFCC. Our instructor for the day is Aleezé […]

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Workout of the Day: Monday, 10.12.15.

The CrossFit Total Join us for the CrossFit Total ALL DAY Friday, October 3oth! And, if you can, be in costume! The CrossFit Total is a test of your maxes in three lifts: the back squat, the deadlift, and the strict press. Adding all the pounds together gets YOU your Total. We have been keeping […]

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Workout of the Day: Monday, 9.21.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball pec 2 min, mash calves w/lax ball 1 min/side+ gastroc/soleus stretch 1 min/side 3 Rounds: 5 pause goblet squats, 10 lateral goblet squats, 5 scap pull ups + 5 kip swings (hollow to superman) STRENGTH: A. Back Squat – build to a tough double in 4 attempts […]

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Workout of the Day: Monday, 8.24.15.

Summer Slam 2015 Congratulations to all of the athletes and coaches who represented CFCC on Saturday at the Affiliate Summer Slam competition. Our four teams performed extremely strong with 10th, 19th, 24th and 25th place finishes out of 42. Thank you to Vince, Barry, Mark and all of the volunteers and judges who were extremely timely, organized […]

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Workout of the Day: Tuesday, 7.7.15.

Rowing Seminar – Sunday 8/2/15 CFCC is hosting a two hour rowing seminar on Sunday, August 2nd from 12-2pm to provide athletes with the tools to improve their skills and technique on the erg. The seminar will be led by a very experienced former national champion rower, and involve comprehensive instruction and breakdown of the rowing […]

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Workout of the Day: Wednesday, 6.17.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, quads, glutes 3 min, Wall quad/spiderman stretch 1 min/side 2 Rounds: 10 air squats, 10 scap pull ups, 5 hollow rocks into 5 superman (arch) rocks STRENGTH: A1. Back Squat @ 23×1,  65-70% x 4 reps x 3 sets, Rest 30 seconds A2. Strict HSPU x 6 […]