Workout of the Day: Monday 11.21.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors- 2 minutes. Lax ball hips/glutes- 2 minutes 2 rounds: 60′ Jog 30′ Lateral lunge w/OH reach 30′ Broad jump 30′ Crab walk 5 Circ Scap Pull-up each direction STRENGTH: A. Tempo Front Squat @ 51×1; 3 reps x 5 sets *starting at 55% and building* CONDITIONING: 5 […]

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: Friday, 4.15.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded lat stretch 1 min/arm, band distracted spiderman or wall quad stretch 1 min/side 2 Rounds: banded side lying clamshells x 10/leg, 10 sumo squat to stand, 30ft broad jump STRENGTH: A. Slow pull clean (3 sec lift off to top of knee); 75%x3, 80%x3, 85%x1-2, Rest 2 min bt. %’s […]

Workout of the Day: Monday, 1.25.16.

AP Strength Ap Strength is CFCC’s intro to powerlifting course. This class is formatted to increase experience, and strength, with the Squat, Deadlift, and Bench Press. Let our coaches make you a stronger, sexier, thicker, and perhaps hairier (that’s by choice) athlete. All are welcome to partake in this hour long strength feast of the […]

Workout of the Day: Wednesday, 1.20.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to upper trap and glutes 4 minutes 2 Rounds: 5 yoga push ups + 5 rocking ankle mobilizations/leg, 10 bird dog, 3 single arm raises in squat/arm STRENGTH: A1. DB Lateral Box Step Ups  x 5/side (20/15”) x 3 sets, Rest 30 seconds A2. Handstand Hold x 30-40 seconds […]

Workout of the Day: Monday, 1.4.16.

Member of the Month Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to help build our […]

Workout of the Day: Monday, 12.28.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and adductors x 3 min, banded lat stretch 1 min/side 2 Rounds: Sumo squat to stand x 10, Lateral skater squat x 5/leg, 10 scap pull ups + 10 second relaxed bar hang STRENGTH: A1. Back Squat @ 70% x 5 reps x 3 sets, Rest 30 […]

Workout of the Day: Monday, 11.23.15.

Congratulations to everyone who competed in the Stache Showdown on Saturday! Thank you to our sponsors Groom Philly, Flotation Philly, and all of the volunteers and spectators who came out to the event. On behalf of CrossFit Center City, Liberty Barbell Club, and Liberty Strength Society, we are grateful for the support of ULiftU and […]

Workout of the Day: Wednesday, 10.21.15.

Mindfulness for Athletes Join us for a 90-minute seminar on how Mindfulness Meditation can help you become a more aware athlete! We will be meeting on Sunday, November 8, 2015 from 12-130pm. The cost of this seminar is $50 for CFCC athletes, and $60 for non-members of CFCC. Our instructor for the day is Aleezé […]

Workout of the Day: Wednesday, 9.30.15.

The Hookgrip Spartakiad This weekend hookgrip and Liberty Barbell Club will team up to host and direct The Spartakiad weightlifting meet at the Skybox Event Center in the Fishtown area of Philadelphia. This new venue allows us to expand upon 3 years (and 7 public meets) that have helped to support the clubs, coaches, and […]