Workout of the Day: Wednesday, 11.11.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes, lax or softball to lat/serratus and glutes x 3 minutes 2 Rds: 10 steps x-band or monster band walk/direction, 30ft spiderman + OH reach, 30ft broad jump STRENGTH: A. Clean Pull Under x 3 reps x 3 sets – building from last week’s heaviest weight -start from […]


Workout of the Day: Wednesday, 10.21.15.

Mindfulness for Athletes Join us for a 90-minute seminar on how Mindfulness Meditation can help you become a more aware athlete! We will be meeting on Sunday, November 8, 2015 from 12-130pm. The cost of this seminar is $50 for CFCC athletes, and $60 for non-members of CFCC. Our instructor for the day is Aleezé […]


Workout of the Day: Monday, 9.7.15.

Diane Fu comes to the Hookgrip Spartakiad Diane Fu is coming to Philadelphia to host a seminar on Saturday of the Hookgrip Spartakiad. Fu will cover mobility and warm-up considerations for weightlifting; as well as recovery considerations specific to soft tissue quality, structural integrity and the nervous system. When: Saturday, October 3, 2015; 10-11:30am Cost: $50.00 […]


Workout of the Day: Monday, 8.31.15.

WORKOUT OF THE DAY: MOVEMENT PREP:  Lax ball calves and tibialis anterior 3 minutes, wall quad or spiderman 1 min/side 2 Rounds: 10 cat & camel, 10 scap pull ups, 5 pause goblet squats, 5 jumping squats (bodyweight) STRENGTH: A1. Back Squat @ 80-85% x 2 reps x 5 sets, Rest 60 seconds A2. Rope Climb x […]


Workout of the Day: Friday, 8.28.15.

CFCC Beach Day Come with us to the beach! We are headed to Ocean City, New Jersey this Saturday (8/29) between 10th-11th street. Bring yourself, friends, family, games, and food if you wish. There are bathrooms conveniently located at our location, as well as plenty of options for food on the boardwalk. Be prepared for a […]


Workout of the Day: Friday, 8.14.15.

Strongman Saturdays Did you know Strongman is open to all our members on Saturdays for the month of August? If you’re curious about the sport of Strongman, Saturday from 1-3 is a perfect time to meet the current team and play with some implements you may not be used to. Sign up on mindbody, and […]


Workout of the Day: Friday, 7.31.15.

More coaching tips from CFCC’s own Coach Justin and Morgan! The Wall Walk-Up is a great movement to throw into a warm-up with just about anything that you might need to do overhead (pressing, benching, jerking) but it is also a challenging way to get in some anti-extension (“sexy” back) trunk work. Take a look, […]


Workout of the Day: Wednesday, 6.24.15.

The Great American Strongman Competition Come support our CrossFit Center City/Liberty Barbell Club/Liberty Strength Society athletes this Saturday! The festivities begin at 9am on Juniper Street between Chestnut and Sansom. In addition to the competition, we will hosting games and raffling off prizes throughout the day for spectators. Keep up with all of the details on […]


Workout of the Day: Wednesday, 6.10.15

PROM is this Saturday! WHY: because fun. WHERE: the #basementofdreams WHEN: This Saturday, June 13th, 7-11pm WHAT: Casino Royale themed, dancing, noshing, dranking, bring yo own date opportunity, snazzily dressed CFCC/LBC PARTY OF THE YEAR. HOW: Sign-up on the Facebook Event WHO: All current members of CFCC + a plus one. HOW MUCH: Nothing. We like […]


Workout of the Day: Wednesday, 6.3.15

Intro to Oly with Coach Morgan! If you’re struggling in classes to make sense of the Snatch, the Clean, or the Jerk we would HIGHLY recommend signing up for Intro to Oly! These classes are intended for beginning lifters who are keen to sharpen up technique and refine patterns that will allow for safer and […]