Workout of the Day: Wednesday, 5.25.16.

WORKOUT OF THE DAY: MOVEMENT PREP: lax/softball to lats, pecs, glutes x 4 min, quadruped extension rotation x 8/side 2 rounds: 10 prone theraband pass through, 10 theraband pull aparts, 10 theraband wall facing ohs STRENGTH: A. BN Snatch Push Press+ OHS; (2+1) every 90 seconds x 4 sets *building to the same or heavier than last week* […]

Workout of the Day: Sunday, 6.7.15

Congratulations to May’s Member of the Month Mohammad Al-Ramzi! Learn more about Mohammad and why he was voted CFCC’s MOTM in the featured post! WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of general mobility focusing on feet, calves and hips+ 400m Run 1 Round: 30ft high knees, 30ft over/under the fence, 30ft butt kicks, 30ft […]

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 […]

Workout of the Day: Tuesday, 3.17.15

15.3 in the Books! Fantastic job by all this week. We witnessed many inspiring performances in both the scaled and RX divisions. There were a ton of first muscle ups and lots of very close attempts. Congratulations to everyone who accepted the challenge despite some disappointment with the first movement being so limiting for many. CrossFit HQ […]

Workout of the Day: Monday, 11.23.14

Congratulations to all of the athletes who competed in the Stache Showdown and Philadelphia Marathon events this weekend! We are especially proud of the 27 male and female teams on Saturday who braved the chilly morning to compete in the 3rd annual Stache Showdown to support Movember. The mustache, beard and flannel game were strong as […]

Workout of the Day: Saturday, 9.13.14

Meg will be doing a tour of Reading Terminal Market this morning at 8am. Meet at the gym at 7:45am sharp! Coach Tim’s Handstand clinic is today from 12-2pm. Sign up here! COMPETITOR TEAM PRACTICE: MOVEMENT PREP: Spend time on mobility as needed for 5-8 minutes, especially hips, ankles, lats and forearms. Coach’s Choice OR 2 Rounds: […]

Workout of the Day: Sunday, 10.13.13

This is the last full week of the BCCC! Check in at the CFCC Eats Page to get through the last big push. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Hip Flexors, 1 minute per side. Lax Ball Glutes, 1 minute per side. Lax Ball Rhomboids (between shoulder blades), 1 minute per side. Complete: […]