TUESDAY, 6/12/12

SIGN UP FOR SUMMER CAMP! OR to get a taste of Summer Camp – come out to LOVE Park at 630pm for a FLASH MOB workout featuring all your favorite CFCCers – the 530, 630, and 730pm REGULAR classes are cancelled in lieu of this.  Don’t miss it!  Your ratty old Facebook profile will thank you! […]

Sunday, 6/3/12

Sign up for summer camp ASAP – or there won’t BE a summer camp! Next weekend on Saturday we’ll be carting ourselves off to a big warehouse in East Falls to participate in completing the CrossFit for Hope workout.  If you’re not sure what this is all about just check out the little explanation here.  On […]

Thursday, 7/28/11

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball with PVC to traps, 1 minute each side. ACTIVATION: Medball Slams, 4 sets of 2 for MAX POWER. STRENGTH: Weighted Pull-ups (pronated grip), peak of 2. FOR TIME: 50 Steps Walking Lunge, 50 Burpees, 50 Steps Walking Lunge – during the walking lunge […]