Workout of the Day: Friday, 11.20.15.

The 2015 Stache Showdown is TOMORROW! Mark your calendars for the 4th annual Stache Showdown. This amateur (non-sanctioned) partner strongman competition has been raising awareness of men’s health issues for the last four years, AND this year we would like to build awareness for a new Philly based non-profit, UliftU! Sign ups are still open until […]


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: Tuesday, 8.18.15.

Are you lacking stability and strength in gymnastics movements? Do you want to refine your skills and learn new progressions? We hold gymnastics specialty classes on Tuesday and Thursday nights. Sign up on Mindbody! WORKOUT OF THE DAY: MOVEMENT PREP: lax ball 10 passes upper trap in glute bridge, lax ball to glutes and hip flexors […]


Workout of the Day: Tuesday, 8.11.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball gastroc/soleus 1 min/leg + 1 min stretch per leg (30s gastroc/30s soleus),  banded lat stretch 1 min/side, banded pec stretch 1 min/side 2 Rds: trap 3 raise x 10 reps/arm, toe touch progressions x 5 reps/w toes elevated + 5 reps + heels elevated, 10 scap push ups STRENGTH: A1. […]


Workout of the Day: Tuesday, 8.4.15.

Feeling a little creaky from yesterday’s squats and thrusters? Today and tomorrow you might feel more sore then usual in the quads due to higher volume squatting. Spend a little extra time rolling, mashing, and stretching before and/or after your workouts, bump up water intake, and check out shoulder love or hip love with Coach Erin […]


Workout of the Day: Wednesday, 5.27.15

Summer Nutrition plus FREE Nutrition Seminar This Saturday The Challenge: #eatwithapurpose Create your own goal set based on your abilities from the start date (June 1st to July 3rd) and we will lead you through 5 weeks of 1 challenge per week meant to help you eat and train with a purpose! There is NO buy-in. And […]


Workout of the Day: Thursday, 5.21.15

Rowing Seminar is THIS Sunday, May 24th, 12-2pm. Find out more here.  I am going (Erin). And I rowed for a year in Oxford. And I coach rowing. And I have been rowing in CrossFit for almost a decade. Simply put, you need this seminar. Your lower back needs this seminar. Your forearms need this seminar. […]


Workout of the Day: Sunday, 5.3.15

Broad Street Run Congratulations to this year’s Broad Street runners coming out of CFCC AND your support for them! Here is a note from one member of the team: “Thanks so much for your support for our CFCC team for the Broad Street Run. We went way over our goal of $3,000 and have raised over […]


Workout of the Day: Tuesday, 3.24.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, quads, hamstrings 3 minutes, 10 cat & camel 3 Rounds: 3 TGU Sit Up/arm, 10 Good Morning w/PVC, 3 Kick up to HS w/3 sec hold STRENGTH: A. Hang Power Snatch – build to a heavy single in 10 minutes -Rest 3 Minutes- B.  5 minute amrap […]


Workout of the Day: Wednesday, 3.11.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and hips 3 minutes, 1 minute of Hero Pose 1 Round: 20 cat & camel, 15 pause OHS w/pvc  10 leg swings side/side and fwd/bwd, 5 SL DL/side STRENGTH: A. Hang Snatch – 10 minutes of technique work building in singles. Full Squat is preferred CONDITIONING: 5 minute […]