Class Descriptions

Workout of the Day or “Session”

This is CFCC’s Meat and Potato Session, the backbone of all training here and where you will see most members on a daily basis. You’ll be mobilized, warmed-up, supervised through a lift or skill, and then humbled by a conditioning workout all in the space of one hour. If what you want is to be fit, get strong, and be exposed to all of the elements of CrossFit over a period of time, this class is for you. For more information on our current cycle, go here!


Curious about starting CrossFit? Want to mix up your workout routine? Come learn why CrossFit is the most effective way to train you for whatever life throws your way. Our Foundations program is unique in how we mix individualized instruction, small group classes and over 15 sessions per week that fit your schedule. We’re the oldest affiliate in Philadelphia with over seven years of coaching experience and would love to share that with you. Have any questions? Contact us here! Or read why Jill thought CrossFit wasn’t for her and then realized she was totally wrong.


We believe that for every hour of training, you want 20-minutes of active recovery. If you want to be injury-free, body-aware, and a little less frantic than you are in the last minute of a metcon, stabilityWOD is the perfect class for you. These hour long classes address full body mobility as well as active mindfulness practice. Attending stabilityWOD on a day when you would otherwise be “resting” is considered “active recovery”. Making this class a priority at least one time every week is an excellent practice for staying aware of how your training is affecting your body, and how you are recovering. CFCC does provide mats, blocks, and straps, but you are also encouraged to bring your own.

Olympic Lifting

CFCC is home to a nationally competitive Olympic Weightlifting Team named Liberty Barbell Club. In addition to fostering a love for Olympic Weightlifting at the national level, CFCC’s Olympic Weightlifting Coaches have a passion for delivering a love of the sport to beginners. As such, the classes for Weightlifting at CFCC are split into multiple levels of ability and commitment. Each class varies in its programming methods but generally at a every level you will be spending your time performing the two Olympic Lifts (Snatch, and Clean and Jerk), completing drills which allow you to better your technique in the same, and squatting or pulling for strength gains. For more information on how Olympic Lifting is currently operating at CFCC and at what level you might begin to be involved in the sport, please email

Gymnastics Skills

An excellent addition to or suitable substitution to CFCC’s Workout of the Day, Gymnastics Skills is intended for beginners and intermediate athletes at CFCC. Ring Skills, and many gymnastics movements normally occurring in CrossFit workouts are broken down into bits and pieces in this hour-long class. The session begins with Gymnastics-specific mobilizations and then works through progressions in gymnastic movements. Our goal is to develop positional endurance (expect to hold movements) all scaled to your ability. Learning to move your own bodyweight is crucial to functioning at your best as an athlete and Gymnastics at CFCC is the perfect place to learn to do this!


Are you an endurance athlete who finds yourself dealing with the same injuries over and over? Maybe you’re tired of running all the time, or just tired in general? CrossFit Endurance uses the foundations of CrossFit, functional movement done at intensity, specifically designed to make you more durable off less mileage. Sessions involve strength development of hips, glutes and hamstrings coupled with conditioning intervals. Expect to sweat and build your engine! Open to all ability levels.


Do you find yourself responding to friendly pleas for moving help on a weekly basis? Do you love big aggressive lifts like the Snatch and Clean and Jerk but often find yourself bored by the barbell? If this is you – you need to attend this class! You’ll spend a full hour of time learning and implementing classic competitive Strongman lifts at various intensities. The lifts include, but are not limited to, fat bar pullups and holds, grip work, atlas stone work, heavy farmer’s walk, prowler pushes, tire sled drags, sledge hammer work, sandbag movements of all kinds, and as equipment allows much, much more. If you’re new to CFCC, don’t back away! This class is full of all kinds of fun AND time to learn new skills as well.

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