Workout of the Day: Tuesday, 1.26.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and glutes 5 minutes 1 Round: 8 quadruped extension/rotation drill/side, 10 rocking ankle mobilizations/side, 10 arch ups w/pvc in snatch grip, 5 wall facing ohs w/pvc w/3 sec pause STRENGTH: A. Snatch DL + Hang Snatch (1+2) – Every 75 seconds x 5 sets -build from […]

Workout of the Day: Friday, 8.21.15.

Affiliate Summer Slam CFCC will be sending 4 teams of 6 athletes (3M/3F) to CrossFit Generation tomorrow to compete in the Affiliate Summer Slam. For score updates keep an eye on the website, FB event page OR come take a drive to Horsham, PA to cheer on our athletes! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine […]

Workout of the Day: Tuesday, 6.10.14

Here is a fun little fact about me. It took me 1 year to get a double under. It took even longer to be able to link two double unders in a row without singles in between. Why? Because unfortunately I was not blessed with great coordination for jumping rope and since the movement did not come naturally to me I […]

Workout of the Day: Tuesday, 12.17.13

Did you struggle with keeping your elbows during all of “Fran” yesterday?  Do you have wrist or elbow pain when completing thrusters? Do you like the pursuit of excellence??? If so, read through some great thoughts on improving your front rack here! WORKOUT OF THE DAY: MOVEMENT PREP: Tim’s Yoga (your forearms are prolly gonna […]

Workout of the Day: Sunday, 4.28.13

FOUNDATIONS, with Cassie and Record at 10am. CROGA, with Tim, at 10am and 12pm. THE BENCHMARK, with Cassie and Record at 9am and Tim at 1pm. SQUATTING ONLY with Cassie and Record, at 11am. STRONGMAN, with Tim, at 11am. HYBRID/ADVANCED OLY, with Jim, 9-11am and 2-4pm. INTRO to OLY, with Jim, 12-1pm and 1-2pm. “Don’t […]

Sunday, 6/17/12

SUMMER CAMP – SIGN UP NOW! PROM.  Saturday, (THAT’S THIS COMING SATURDAY!!!), June 23rd, 7-11pm.  And we have no idea what someone at CFCC’s PROM could do to deserve your vote for PROM King or Queen (Queens need not be female?), but we are oh-so-willing to put out a box so that you can vote […]