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Workout of the Day: Friday, 3.27.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads/t-spine 3 minutes, banded lat stretch 1 min/side, wall quad/spiderman 1 min/side 3 Rounds: 10 pulls on the rower (sprint start), 30ft spiderman + oh reach, 10 wall facing ohs CONDITIONING: 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 […]

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Workout of the Day: Monday, 3.23.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… […]

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Workout of the Day: Monday, 3.16.15

Recovery How the body adapts to the stress of exercise and training effects can be different for everyone. The open can be a stressful time for some, and you might be feeling more “beat up” then usual. When it comes to recovery, it’s important to understand why it is important, and what it can do to improve performance, as […]

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Workout of the Day: Monday, 3.9.15

WORKOUT OF THE DAY: MOVEMENT PREP: Softball/Lax ball to VMO and Adductors 1 min/side, Lax ball to upper trap in glute bridge 10 passes/side, Wall Quad/Spiderman Stretch 1 min/side 2 Rounds: 5 Pause Squats w/heels elevated, 5 Pause Air Squats, 5 Wall Ball (extend onto toes), 20 second bar hang (pronated) STRENGTH: A1. Thruster x 3 […]

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Workout of the Day: Monday, 2.23.15

Kettlebell Kitchen We are excited to announce our new partnership with Kettlebell 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, and have it delivered right to the gym. Whatever your goals are, nutrition is […]

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Workout of the Day: Monday, 2.16.15

Rowing Seminar One more spot just opened up for the rowing seminar on Saturday, February 21st. If you’re interested in signing up please email perrin@crossfitcc.com. Shoulder Love Class is Back An old CFCC specialized recovery class is returning to the schedule! Shoulder Love is back! If you have creaky shoulders, struggle with overhead squatting, or tested poorly […]

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Workout of the Day: Friday, 1.9.15

TALK ABOUT FOOD WITH US! Join Meg and Erin TOMORROW (Saturday), 1-4pm for a free-for-members seminar on all things nutrition AND lifestyle to help you maximize the results of your CrossFit training. The seminar will cover topics like macro- and micro-nutrients and how to optimize your intake, how to build healthy habits that will last you for the […]

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Workout of the Day: Friday, 12.26.14

“What’s your plan for 2015?” WORKOUT OF THE DAY: MOVEMENT PREP: Forearm/wrist stretching and front rack prep x 2 minutes, Spiderman or wall quad stretch x 1 min/side 2-3 Rounds: 60ft Bottoms Up KB Waiters Walk, 10 Goblet Squats, 10 Wall Facing OHS STRENGTH: Option 1 A. OHS – 8 minutes building in weight with singles Option […]

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Workout of the Day: Friday, 11.28.14

Another reminder, we have a truncated schedule today post Thanksgiving holiday. Please sign up for classes in Mindbody! Lydia Valentin, 2014 European Champion and two-time Olympian is coming to CrossFit Center City on December 14th. For more details check out the event page! WORKOUT OF THE DAY: MOVEMENT PREP:  Lax ball calves/bottom of feet x 1 min/side, […]

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Workout of the Day: Friday, 11.21.14

Come spectate and cheer on your fellow CFCC athletes in the Stache Showdown tomorrow! In lieu of the event, all regular scheduled classes will be cancelled. The event will be held on Juniper Street between Chestnut and Walnut (behind BRU and McGillin’s). WORKOUT OF THE DAY: MOVEMENT PREP: Partner assisted wall quad stretch or superman […]