Workout of the Day: Tuesday, 10.14.14

Coach Zoda’s 400lb Back Squat PR Our next strongman cycle, leading up to the Stache Showdown, will start on Monday October 20th and will run through the week of November 16th. Classes will be held on Monday and Thursday from 8 to 930, and there will be supplemental work on Sunday to be completed during […]


Workout of the Day: Monday, 10.13.14

There will be no 3:30pm class today due to the Columbus Day Holiday Last week a group of CFCC coaches (Erin, Record, Paul and myself) traveled to Boston, MA to attend the three day Program Design Course taught by James “OPT” FitzGerald and OPEX Fitness. As a prerequisite for this course we also took the […]


Workout of the Day: Sunday, 10.12.14

WORKOUT OF THE DAY:   MOVEMENT PREP: Foam roll/lax ball as needed for 5 minutes, 60ft jog, 30ft toy soldier, 30ft inchworm, 10 glute bridges w/3 sec hold, 10 cat & camel STRENGTH: A1. Handstand Hold x 45-60 seconds x 3 sets, Rest 60 seconds *This can be back or stomach against the wall or with […]


Workout of the Day: Saturday, 10.11.14

COMPETITOR TEAM PRACTICE: SKILL TESTING:  2 Minutes Max Rope Climb Rest 60 seconds 2 Minutes Max Pistols (alternating) Rest 60 seconds 2 Minutes Max Double Unders STRENGTH:  EMOM x 15 minutes Hang Snatch + Snatch Below are some suggested loads per set (by %) for different individuals: Needs to work on skill: 50, 55, 60, 65, 65, […]


Workout of the Day: Friday, 10.10.14

Friday Squatting classes are back on the schedule! If you are someone looking to increase your squat numbers, or simply want to practice squatting more often, make sure you sign up for one of the two available time slots at 5:30pm and 6:30pm with Coach Chris! Currently, we are on a four week cycle leading […]


Workout of the Day: Thursday, 10.9.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball as needed for 3 minutes. 30ft Spiderman Lunge + OH Reach, 30ft Bear Crawl, 30ft Toy Soldier, 30ft Inchworm STRENGTH: A1. RDL to knee @ 33X1 x 5 reps x 3 sets, Rest 60 seconds A2. Strict DB Shoulder Press @ 41×2 x 6 reps, Rest 60 seconds […]


Workout of the Day: Wednesday, 10.8.14

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to glutes and pecs for 3 minutes, 3 Rounds: 10 Pass Throughs w/PVC, 10 Good Morning w/PVC, 10 Jumping Squats w/PVC on back STRENGTH: A. Power Clean x 1.1.1, rest 10 seconds bt. singles x 5 sets, Rest 3 minutes *Weight for your working sets should be between 70-80% of your […]


Workout of the Day: Tuesday, 10.7.14

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 […]


Workout of the Day: Monday, 10.6.14

We would like to extend a huge thank you to all of our CFCC Staff, Spectators, Coaches, Sponsors, Athletes and especially VOLUNTEERS who helped made the 3rd Annual Hookgrip Classic a huge success. We could not have put on such a great event without every single one of you. Stay tuned for updates about next year’s event […]


Workout of the Day: Sunday, 10.5.14

Today is the second and last day of the Hookgrip Classic! Come by and watch the novice division starting at 9am! There will be lots of LBC/CFCC athletes competing so stay tuned to the Liberty Barbell FB Page for updates from the meet! We are super excited to test out a LIVE STREAM for the first […]

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design