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Workout of the Day: Thursday, 10.2.14

If you’ve ever wished you could take a cooking class that’s not only super affordable but will actually teach you things that are relevant to eating well as an athlete at CFCC, check out this amazing class by our very own Olivia of Olivia’s Palate! The $99 rate is good for CFCC til signups close […]

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Workout of the Day: Wednesday, 10.1.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and quads for 3 minutes + 2 Rounds: 10 vertical jumps, 10 pass throughs w/pvc, 10 ohs w/pvc, 5 snatch balance w/pvc STRENGTH: A. Snatch Balance + 2 OHS x 5 sets, Rest 2 minutes CONDITIONING: EMOM x 20 minutes Even – 30 second row sprint […]

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Workout of the Day: Tuesday, 9.30.14

WORKOUT OF THE DAY: MOVEMENT PREP: Banded hamstring stretch sequence + Lax ball to upper trap x 10 passes/arm, 10 cat & camel,  10 tall box jumps w/step down, 30 second HS Hold STRENGTH: Deload week. The emphasis this week will be placed on bar speed and grooving the same movement patterns you utilize on your heavy working […]

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Workout of the Day: Monday, 9.29.14

Congratulations to LBC members Lizette, Paige and Silvana for a successful weekend at University National Championships this weekend! For videos and recap check out the Liberty Barbell Club Facebook Page. If you want to see live action this weekend make sure to stop by the HookGrip Classic here at CFCC Saturday and Sunday. It will […]

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Workout of the Day: Sunday, 9.28.14

WORKOUT OF THE DAY: MOVEMENT PREP:Lax ball pecs/10 passes + 30 sec One-Arm Doorway Pec Stretch, Rocking Ankle Mobilization 10x/leg 2 Rounds: 60ft Bottoms Up KB Waiters Walk, 3 Turkish Get Up Sit Ups/side, 5 Inchworm w/3 sec pause STRENGTH: A1. TGU x 2  reps/arm x 3 sets, Rest 45 seconds A2. Single Leg Deadlift […]

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Workout of the Day: Saturday, 9.27.14

Best of luck to all of our competitors this weekend participating in the South Philly Rumble and University National Championships! COMPETITOR TEAM PRACTICE: SKILL: A1. 60 second amrap  Legless Rope Climb A2. 60 second amrap HS Walk (accumulate as much distance as possible) A3. 60 second amrap L-Sit Hold on Rings or P-Bars (accumulate as much […]

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Workout of the Day: Friday, 9.26.14

Intro to Strongman Clinic is SUNDAY!  If you’ve always been curious about Strongman training, but have been intimidated to try or aren’t sure where to start, this seminar is for you! Join us Sunday September 28th for a two hour introductory Strongman Clinic. We will start with the very basics, working on lapping and shouldering Atlas stones […]

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Workout of the Day: Thursday, 9.25.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 4 minutes 2 Rounds: 10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 scapular push ups, 10 lateral goblet squat (alternating) STRENGTH: Note the last set at 95% will be for max reps. This means you […]

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Workout of the Day: Wednesday, 9.24.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and quads for 3 minutes + 2 Rounds: 10 vertical jumps, 10 pass throughs w/pvc, 10 ohs w/pvc, 5 snatch balance w/pvc then Partner assisted wall quad or superman stretch x 60 sec/side STRENGTH: A. Hang Power Snatch + Power Snatch + OHS (1+1+1) x 4 […]

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Workout of the Day: Tuesday, 9.23.14

Coach Tim is running a Strength-Only Accelerate Cycle that is intended to allow athletes of all levels to peak at the CrossFit Total (HALLOWEEN). The focus of this program will be primarily on the three big lifts: the Deadlift, the Squat, and the Bench. The goal of this 5-week cycle is to build raw strength […]

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