Workout of the Day: Thursday, 7.24.14

 “When you find your why you find a way to make it happen.” Do you still feel like you’re struggling with double unders? Checkout  Jump Rope Mechanics on MobilityWOD WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball upper trap in glute bridge 10/side, 60 ft over-under the fence, 10 cat & camel, 10 single leg glute bridge/side […]


Workout of the Day: Wednesday, 7.23.14

The time has come – we are ordering another cow from Philly Cowshare! This is a great opportunity to get locally and sustainably raised grassfed/grassfinished beef at an amazing price and stock up for the end of the summer and the fall! Check out the posters around the gym for more information – 1/8th shares […]


Workout of the Day: Tuesday, 7.22.14

Congratulations to Coach Ryan Basa for representing Liberty Barbell Club and CFCC this past weekend at the USAW National Championships! Basa has persevered through some less then ideal circumstances to prepare  for Nationals and we could not be more proud of his accomplishments. WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball pec 15 passes/side, wall triceps […]


Workout of the Day: Monday, 7.21.14

Meet Lauren, the WINNER of the Summer Recharge! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine for 2 minutes then quadruped extension-rotation drill x 8/side x 2 rounds, wall quad stretch or spiderman 1 min/side, 10 wall squats, lying lat stretch 1 min/side, 10 push up w/plus STRENGTH: A1. Front Squat @ 22×1 x 3 reps […]


Workout of the Day: Sunday, 7.20.14

Congratulations to all of the CFCC athletes who competed this weekend near and far!   WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of foam rolling and lax ball as needed, 400m run as a group, Perrin’s Group Warm Up CONDITIONING: In teams of 2 with only one partner working at a time complete 150 Wall […]


Workout of the Day: Saturday, 7.19.14

COMPETITION TEAM PRACTICE: MOVEMENT PREP: Set up 3 x 16 feet of planks and complete: Lunge Walks, Lunge Walks with Hands Overhead, Lateral Lunge, Single Leg Deadlift plus Forward Reach, Bear Crawl Forwards, Bear Crawl Backwards. STRENGTH: EMOM x 7 minutes 3 TnG Power Cleans, starting at 60-65% and building every set CONDITIONING:  Team Strongman StyleTeams of […]


Workout of the Day: Friday, 7.18.14

 Hustle shirts and tanks are in stock! WORKOUT OF THE DAY: MOVEMENT PREP: KB adductor mash 1 min/side, floor lat stretch x 1 min/side, 30ft. of High Knee Walk to Spiderman Plus Hip Lift and Overhead Reach, 30ft. of Lateral Lunge with Overhead Reach, then Partner 1 – 60ft sumo walk w/monster band while partner 2 – lat activation hold in […]


Workout of the Day: Thursday, 7.17.14

Need some good tips for today’s workout? From Single Unders to Double Unders Handstand Walk Progression Part 1 Handstand Walk Progression Part 2 Handstand Against Wall Progression 1 Handstand Against Wall Progression 2 WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats for 2 minutes, gastroc/soleus release 1 min/side, 2 rounds of: 30 […]


Workout of the Day: Wednesday, 7.16.14

 Join us for a BEACH DAY to say goodbye to Coach Danny, learn how to surf, and eat food with Coach Chris’s awesome family on August 16th! More details to come. WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll glutes and hamstrings for 3 minutes, floor lat stretch x 1 min/side, 10 alternating spiderman + OH reach, […]


Workout of the Day: Tuesday, 7.15.14

  WORKOUT OF THE DAY: MOVEMENT PREP:  Lax ball pecs for 10 passes/side then hip flexors for 3 minutes, 10 cat & camel, 30ft inchworm + push up , 2 rounds: 10 glute bridges w/3 second hold , 60ft bottoms up kb waiters walk STRENGTH: A. Snatch Grip Deadlift – 4 reps EMOM x 5 minutes B1. DB […]

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