Saturday, 12/31/11

There’s a Nutrition Seminar this coming Wednesday, 1/4/12, 630-8pm – all other classes are cancelled for the Seminar so come out and get your Nutritional Bearings! We’ll be reviewing a few perspectives that CrossFit gyms the world over take on Nutrition and we’ll talk about CrossFit Center City’s perspective on the food you eat and […]

Tuesday, 12/27/11

Gymnastics Classes will return in the New Year!  Speaking of Gymnastics… [youtube=http://www.youtube.com/watch?feature=player_embedded&v=MhIGYUi3l8U#!] SELF-MYOFASCIAL RELEASE: Foam Roll Lats and Upper Back, 5 minutes. MOBILITY: Varied Grip Hangs, 2 minutes. POSTURE and STABILITY: 2 minutes practicing hand balancing, kicking up against the wall, or simply doing one-armed handstands. DYNAMIC WARM-UP: Review the Kettlebell Snatch. STRENGTH: Pull-up (Pronated […]

Thursday, 12/15/11

Today is the last day to sign up for the PARC portion of the Rittenhouse Run! Email if you can’t get in here and I’ll add you myself! SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball to Shoulders, 5 minutes. MOBILITY: Gorilla Pose, 30 seconds. Band Assisted Pec Stretch, 30 seconds on each […]

Saturday, 12/3/11

Coach Sammy competes at the American Open in Alabama!  Coach Jim will be lifting on Sunday at noon – don’t miss seeing it live! [youtube=http://www.youtube.com/watch?v=5VzrNpZC2FU] [youtube=http://www.youtube.com/watch?feature=player_embedded&v=STIG6N5e1HE] SESSION, at 9am with Liz: SELF-MYOFASCIAL RELEASE: As needed, til 10 past. MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side, 90/90 Stretch off the box, 1 minute each […]

Thursday, 12/1/11

Today Coach Sammy leaves for the American Open in Alabama! And our very own Coach Jim Rutter leaves tomorrow!  Throw them some love and well-wishing!  We’re so proud of you both – stay strong, and lift well!  If you have no idea what they’re doing – check this out, you’ll be able to watch them […]

Tuesday, 11/29/11

This time last year, the Rittenhouse Run was on the agenda – this year is no different! CFCC’s Rittenhouse Run will be held on Sunday, December 18th at 10am. We won’t just be running this year!  SAVE THE DATE – this is a CFCC event you do NOT want to miss!  After that we’ll be heading […]

Tuesday, 11/22/11

Nothing will work unless you do. – John Wooden The Advanced Class this week will be held on Saturday from 11a-1pm.  Questions? Email us!  If you are in the Advanced Class please sign up on the Calendar to attend. Check out more progressions for muscle-ups from Naka Athletics! Season’s Drinkings! from Robbwolf.com – ah yes, […]

Announcing… the Battle of the Bands events!

Please remember, CFCC, that ALL OTHER CLASSES tomorrow (except for afternoon Olympic Lifting sessions) are cancelled for tomorrow.  Come out and join us for some good times and competition!   If you can’t make the competition tomorrow, please remember that we are making a trip out to Wyebrook Farms directly after this.  Come with us! […]

Wednesday, 11/9/11

Pictures of Fall Ball taken by Ramsey Beyer are up! And while you’re at it… if you haven’t “liked” us on Facebook yet – stop that… LIKE USto keep up with the most recent news about CFCC! I’m a little obsessed with short rib anything lately… and this Short Rib Ragu seems like it would […]

In honor of our guests last night (Thanks again for visiting, Bill and Hayley!) and because pumpkin and pancakes definitely go together. Most things in nature are at their fullest when they move with others: have you check out Advanced Classes yet?  Inspiration is a daily activity, CFCC – why not schedule it?  The list’s […]