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Workout of the Day: Day of the Week, 4.10.14

  Movement Prep: Foam roll as needed (5 min) Skill:  Barbell Warm Up Strength: Clean Complex 12 min EOMOM @ 65% Pause at knee Deadlift, Power Clean, Hang Clean Scale for beginners – Hang Power Clean x3 *Hands stay on the bar through entire complex Conditioning: 15 min AMRAP -250m Row -16 Alternating Toes to […]

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Strongman Seminar with Mike McKenna

WHAT: Comprehensive Strongman seminar with Mike McKenna, hosted by CFCC/LBC WHEN: Saturday, June 8th, 9am-4pm WHERE: CFCC, 1229 Chestnut Street, Philadelphia 19107 COST: $125 REGISTER HERE!    CrossFit Center City and Liberty Barbell Club are thrilled to host a comprehensive Strongman seminar with the one and only Mike McKenna! During this daylong seminar, you can […]

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Workout of the Day: Thursday, 12.12.13

Sign up for the Rittenhouse Run. Help us do good during this Holiday Season. While we may not be able to control all that happens to us, we can control what happens inside us. ― Benjamin Franklin WORKOUT OF THE DAY: MOVEMENT PREP: 3 mins lax ball hips and pecs Pec roll – 30s/side in T, […]

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Workout of the Day: Wednesday, 12.11.13

Below, a 19 year old lifter (Kuo Hsing-Chun (-58kg, Chinese Taipei)) cleaning 136kg with ease at the 2013 WWC even with a noticeable jump forward (unusual at the elite level). She is 20 years old. Look at the 4th, 5th, and 6th frame and stay THAT close to your power cleans today to make them […]

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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: Friday, 12.6.13

Sign up for the Rittenhouse Run + Brunch here! The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN in the format of a kind of movement-oriented scavenger hunt. Everyone can participate, and ugly sweaters are mandatory strongly suggested. Come join us on Saturday, […]

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Liberty Barbell Club’s Fall Hybrid Cycles and Schedule Changes in Prep for the American Open!

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” ― Marcus Aurelius, Meditations THE AMERICAN OPEN: A few of our own have recently qualified and plan to travel to Dallas, TX […]

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Workout of the Day: Wednesday, 10.23.13

Reminders: Fall Ball is THIS Friday, October 25th – bring a food or drink-type thing and come in costume for a WOD prior to the potluck! The Competitor’s Meeting is this Saturday, October 26th, 8-10am. This is the LAST day to be measured for the BCCC. The times are as follows: Wednesday 10/23 7-9am (Meg), Wednesday 5-7:30pm (Greg). Below, […]

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Workout of the Day: Wednesday, 10.16.13

FALL BALL is FRIDAY, October 25th! THE BCCC is coming to a close next week. The projected measurement times are as follows: Monday, 10/21 7-9am (Meg) Tuesday 10/22 4:30-6:30pm, 7:30-8pm (Greg) Wednesday 10/23 7-9am (Meg) Wednesday 5-7:30pm (Greg) *Remember, you’ll also have to complete your 3-minute Burpee Test at some point during the week!* In this position, Paige is preparing […]

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Workout of the Day: Monday, 10.7.13

The hookgrip Classic was an AMAZING event – definitely the BEST Olympic Lifting meet we have EVER run – and I just wanted to extend one more note of gratitude to the volunteers who helped and those of you who came by to cheer.  It was a weekend to remember, and you all helped to […]