UniNatsAll

Collegiate Nationals, a review.

For those of you who have been hiding gleefully in a pile of leaves somewhere in autumnal Philadelphia, Liberty Barbell Club spent the weekend of September 27th and 28th taking 4 of 6 qualified athletes to Collegiate Nationals to compete. The 6 qualified athletes were: Silvana Gonzales, Lizette Salomon, Paige Alexander, Leah Pandiscia, Ryan Basa, and Mike Zoda. The […]

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CFCC GETS GYM-NASTY: A THREE-PART SEMINAR

  CFCC GETS GYM-NASTY: A THREE PART SERIES CLICK HERE TO REGISTER. Cost: $25/session for CFCC members, $50/session for non-members. Preregister for all three sessions and receive a discounted rate!  This three-part series is intended to help new and advanced athletes develop gymnastics skills that will aid in general physical preparedness and are an essential […]

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2014 hookgrip Classic Registration Posted!

CLICK HERE TO VIEW THE OFFICIAL START LIST! WHAT: 2014 hookgrip Classic WHERE: Liberty Barbell Club, 1229 Chestnut Street, Philadelphia PA 19107 WHEN: October 4th (Open) and 5th (Novice), 2014 COST: $60 for athletes, $5 for spectators Liberty Barbell Club is excited to host the 2014 hookgrip Classic! Novice men and women will lift on […]

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Workout of the Day: Sunday, 6.1.14

Don’t forget there’s Open Gym today from 8-10am – come in and work on what you missed or whatever it is that you are trying to get better! ROWING: MOVEMENT PREP: 2:00 Row @ 22 SPM 2:00 Row @ 24 SPM 2:00 Row @ 26 SPM 2:00 Row @ 28 SPM 2:00 Row @ 30 […]

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Workout of the Day: Wednesday, 5.28.14

FOR ALL YOU RECHARGERS! Reading Terminal Market: Learn how to navigate this amazing local resource to find the best quality meats, veggies, and other healthy staples in a way that allows you to stick to a sustainable budget AND support area farms and producers. We’re meeting at CFCC at 7:45am this Saturday (5/31) and will walk over together to […]

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Behind the Scenes at Regionals 2014: Things that are Things.

I am definitely exhausted from an amazing weekend of emotions and physical activity, but I had to get all the below written out before it left my head.  I wanted to have the chance to tell you all the story of how this team happened and for those of you who aren’t able to tell […]

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Workout of the Day: Friday, 5.23.14

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders as needed, 5 minutes. Banded Lat Stretch, Tabata. Then, 3 rounds of: 10 reps T-Spine Rainbow, 10 reps Wall Slides. To view this warm-up, go here.  SKILL WORK: EMOM for 14 minutes of: Odd: 30 seconds of Double Unders* Even: 30 second Handstand Hold (walk-up or […]

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Workout of the Day: Thursday, 5.22.14

THIS GUY (below) is coaching a few classes for us while the Coaching Staff is away at Regionals.  Justin spent some time coaching at his previous affiliate after receiving his Level 1 CrossFit certification prior to coming to CFCC and he has generally offered his help for this weekend. Thank you so much, Justin!  You’ll […]

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Workout of the Day: Wednesday, 5.21.14

Below, Coach Morgan learns to handstand walk for the first time! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball + KB to Psoas, 1 minute per side. KB to Adductors, 1 minute per side. Abdominal Brace, perform Tabata Holds. 2 rounds of: 10 Bird-dogs, 10 Single Leg Deadlifts (5 per side), 10 Spiderman Steps plus […]

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Workout of the Day: Tuesday, 5.20.14

Curious as to what the named workouts are all about? Check this article out! Below, Young Daniel Bove many moons ago: a solid member of our Regionals Team who has ALWAYS been as crazy as he is today. Danny has been a critical part of taking CFCC to Regionals since this time last year. He […]