Workout of the Day: Wednesday, 10.22.14

Sign ups for the Total on Halloween (10/31) are live! Select the “Seminars” tab on Mindbody and reserve your heat time! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and quads for 3 minutes, partner assisted wall quad or superman stretch x 60 sec/side + 2 Rounds: 10 vertical jumps, 10 pass throughs w/pvc, 10 […]


Collegiate Nationals, a review.

For those of you who have been hiding gleefully in a pile of leaves somewhere in autumnal Philadelphia, Liberty Barbell Club spent the weekend of September 27th and 28th taking 4 of 6 qualified athletes to Collegiate Nationals to compete. The 6 qualified athletes were: Silvana Gonzales, Lizette Salomon, Paige Alexander, Leah Pandiscia, Ryan Basa, and Mike Zoda. The […]


Workout of the Day: Tuesday, 10.21.14

Sign ups for the Total on Halloween (10/31) are live! Select the “Seminars” tab on Mindbody and reserve your heat time! WORKOUT OF THE DAY: MOVEMENT PREP: Banded hamstring stretch sequence + Lax ball to upper trap x 10 passes/arm, 10 cat & camel,  30ft broad jump STRENGTH: A. Deadlift *Set 1 – 75% x 5 reps *Set […]


Workout of the Day: Monday, 10.20.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 3 minutes 10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 scapular push ups, 10 t’s w/10 sec hold, 10 i’s w/10 sec hold, 30ft lateral goblet squat STRENGTH: This is the last week of […]


Workout of the Day: Sunday, 10.19.14

This week will be the first Sunday of many leading up to the Stache Showdown (November 22nd, 2014) which will include Strongman movements within the programming. Those interested in competing in the Stache Showdown we are highly recommending signing up for the Strongman Accelerate starting tomorrow. For more information please email record@crossfitcc.com.  Stay tuned to Facebook […]


Workout of the Day: Saturday, 10.18.14

  COMPETITOR TEAM PRACTICE: SKILL:  A1. Weighted Alternating Pistols x 8-10 reps X 3 sets, Rest as needed A2. Handstand Walk x 30-50ft x 3 sets, Rest as needed A3. Skin the Cats x 5 reps x 3 sets, Rest as needed (perform as slowly and controlled as possible) STRENGTH:  A. Weighted Chest to Bar Pull […]


Workout of the Day: Friday, 10.17.14

The 2014 Hookgrip Classic pictures are posted to the Liberty Barbell Club FB Page. Check them out here! Coaches Erin and Perrin share their coaching certification program testimonials on the OPEX blog! WORKOUT OF THE DAY: MOVEMENT PREP: KB mash adductors 1 minute/leg, 1 minute Banded Lat Stretch, 60ft Bottoms Up KB Waiters Walk, 30ft over the […]


Workout of the Day: Thursday, 10.16.14

Its time to vote for Member of the Month again! Look out for the coaches asking you to fill out ballots all day today in classes, and if you don’t make it in but still want to vote, email Jordan at info@crossfitcc.com with your pick. Member of the Month wins a free month of membership, […]


Workout of the Day: Wednesday, 10.15.14

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 2.2.2, rest 10 sec bt. doubles, x 5 sets, Rest 3 minutes *This is similar to last week except doubles […]


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 […]

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