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Workout of the Day: Monday, 12.9.13

The Rittenhouse Run + Brunch sign-up is here! Also, are you interested in using your powers for GOOD this Holiday season?  Talk to the friendly people at the CFCC desk about how we’re hoping to give back! Also, in case you missed it, here’s a little Monday Motivation for you: Below, Liberty Barbell Club strutting […]

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Workout of the Day: Sunday, 12.1.13

I’m hoping you have all had a lovely holiday weekend. If you’re feeling a bit stiff from all the travel don’t forget Arianna is teaching Restorative Yoga at 12pm tomorrow! WORKOUT OF THE DAY: MOVEMENT PREP: Taken from here. Use a mat to keep your knees from getting sore! Kneel to Open Hip – 1 minute. […]

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Workout of the Day: Thursday, 11.28.13

HAPPY THANKSGIVING/CHANUKAH, CFCC! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball TFL, Adductors, Pec Minor – 8 minutes. 3 Rounds of: Prone Ts – 10 reps + 10 second hold, Prone Lower Trap Extensions – 10 reps + 10 second hold, Glute Bridge – 10 reps + 10 second hold. CONDITIONING: “BARBARA” Five rounds, each […]

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Workout of the Day: Sunday, 11.24.13

Below, just a little bit of fun that was had on Saturday morning in the Strongman dominant Workout of the Day! WORKOUT OF THE DAY: MOVEMENT PREP: Taken from here. Use a mat to keep your knees from getting sore! Kneel to Open Hip – 1 minute. Kneel to Open Hip to Lunge – 2 […]

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Workout of the Day: Wednesday, 11.13.13

Below, behold, Jay Chen, in not a bad position for mobilizing for the Overhead Squat today. :)  Jason Chen, Mike Zoda, and Ryan Basa are headed to the American Open in 22 days! WORKOUT OF THE DAY: MOVEMENT PREP: Record and Chris’s Warm-up: SKILL WORK: Full Snatch CONDITIONING: “Nightcrawler” 30 Overhead Squats (95, 65#) 30 […]

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Workout of the Day: Monday, 11.4.13

WORKOUT OF THE DAY: MOVEMENT PREP: Danny’s Warm-up! STRENGTH: Back Squat – work up to 85% of your max Back Squat, and then take 85% of your max and complete as many reps as possible in 8 minutes. CONDITIONING: “BRENTON” Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after […]

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WORKOUT OF THE DAY: Sunday, 10.27.13

Below, Wallballs at Fallball. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Pecs and Rhomboids, 6 minutes. Pec Roll, 1 minute on each side. 3 rounds of: 30ft. Samson Stretch Lunges, 30ft. Mermaid Walk. SKILL WORK: Spend 15 minutes working on HSPU. (Learn to use the bands to kick up and complete these with assistance […]

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Workout of the Day: Wednesday, 10.23.13

Reminders: Fall Ball is THIS Friday, October 25th – bring a food or drink-type thing and come in costume for a WOD prior to the potluck! The Competitor’s Meeting is this Saturday, October 26th, 8-10am. This is the LAST day to be measured for the BCCC. The times are as follows: Wednesday 10/23 7-9am (Meg), Wednesday 5-7:30pm (Greg). Below, […]

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Workout of the Day: Tuesday, 10.22.13

Hey, friends – So I’m officially apologizing for the late post, but I have been a little overwhelmed by memories because of an announcement I am making to you all today.  Coach Cassie and Coach Rachel are taking a break from coaching at CFCC.  Now, before you fling your laptops across the room or sob […]

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Workout of the Day: Saturday, 10.19.13

On Sunday, Paige Alexander, Morgan Vozobule, Jennifer Asinugo, and Rich Wren, will be lifting at the East Coast Gold Classic in Lancaster, PA! The Oly Coaches will be out there to coach all day and Meghan will be updating on the Liberty Barbell Club Facebook Page. Below, Silvana beasts the 24kg (53lb) kettlebell for #PRIMALFRIDAY’s […]