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Workout of the Day: Friday, 8.22.14

Today the staff will be taking a continuing education weekend to better our skills and knowledge as coaches. In preparation for many hours in the car, check out Mobility WOD Episode 296: Long Car Drive Recovery, Do This First Thing for some good tips when traveling! FYI there is a slightly truncated schedule this weekend due to the […]

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Workout of the Day: Friday, 8.15.14

 CFCC BEACH DAY IS TOMORROW! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes foam roll/lax ball as needed, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft bear crawl STRENGTH: A1. Bulgarian Split Squat x 6-8 reps/leg @ 30X1 x 3 sets, Rest 60 secondsA2. Turkish Get Up x 1 rep/arm x 3 […]

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Workout of the Day: Thursday, 6.26.14

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hip flexors and lat/serratus anterior x 3 minutes, Adductor smash w/KB x 1 min/side,  30 ft Over/Under the Fence, 30 ft bear crawl forward, 30 ft bear crawl backward STRENGTH: A1. BB or DB Bulgarian Split Squat x 6-8 reps/leg x 3 sets, Rest 45 seconds A2. Turkish Get Up x 3-4 […]

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Workout of the Day: Tuesday, 1.28.14

Have you signed up the Open yet? Do it today! OR, find out why you should/shouldn’t here. It’s Time to Get Comfortable with Uncomfortable - “A lot of athletes are self-defeating, and I try to get them to re-think how they talk to themselves, even how they walk. Even if they don’t feel it, I try […]

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Workout of the Day: Thursday, 1.2.14

We’re BACK to our regular schedule!  Welcome back everyone! Don’t forget!  Our Nutrition Seminar for EVERYONE is this Saturday, the 4th, from 1-3pm!  Check out all the information here. Below, Julie Hickman completing the 400m Walking Lunge WOD on Christmas Eve :) Because, who is perfect? 6 Things You Probably didn’t know about your muscles […]

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Workout of the Day: Thursday, 12.26.13

Please remember that we’re on an abbreviated schedule for just a few more days. Today, Greg coaches 12pm and 6pm today and a 330-530pm Hybrid/Advanced Oly class. Below, vintage CFCC! Meg completes a Shouldered Sandbag Turkish Get Up in January of 2009. WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll and Lax Ball as needed, […]

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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: Saturday, 10.19.13

On Sunday, Paige Alexander, Morgan Vozobule, Jennifer Asinugo, and Rich Wren, will be lifting at the East Coast Gold Classic in Lancaster, PA! The Oly Coaches will be out there to coach all day and Meghan will be updating on the Liberty Barbell Club Facebook Page. Below, Silvana beasts the 24kg (53lb) kettlebell for #PRIMALFRIDAY’s […]