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Workout of the Day: Tuesday, 4.15.14

If you have a sticky Overhead Squat, then come in early and start mobilizing! The video below is classic  KStar. Simple and effective. Above, Ross is fully focused on form. Tuesday SMR: Lax Ball Traps in Glute Bridge, 10 passes/side Lax Ball Kneeling Release, 30 sec/side Movement Prep: 2 rounds, Banded Low Trap Pull Down, […]

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Workout of the Day: Monday, 4.14.14

Week Two into our CrossFit Total 2 aka “The BRO-total”  Cycle.  This week we plan on shifting the volume of our work.  Make sure you take extra care of yourself. We like to use the analogy that our body is a bank. Look at exercise as withdraws, and mobility/rest as deposits. You can’t withdraw from […]

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Workout of the Day: Sunday, 4.13.14

“Sunday Benchmark Workout” Each Sunday will feature a benchmark workout during this cycle! SMR: General Foam Roll/Lax Ball, 5 min Movement Prep: Track Warm Up Skill Review:  American Kettlebell Swing Conditioning: “Helen” – Three rounds for time Run 400m 21 Kettlebell Swings (1.5/1) 12 Pullups Don’t forget to buy tickets for CrossFit Regionals HERE 

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Workout of the Day: Saturday, 4.12.14

“BRING-A-FRIEND” WORKOUT OF THE DAY: Many of you have been asking about the structure of “Bring a Friend” workouts. The deal is that ANY member can join but the workout stimulus will be geared toward athletes new to CrossFit. That doesn’t mean the work won’t be challenging!  Additionally, you can “Bring a Friend” that’s interested […]

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Strongman Seminar with Mike McKenna

WHAT: Comprehensive Strongman seminar with Mike McKenna, hosted by CFCC/LBC WHEN: Sunday, June 8th, 9am-4pm WHERE: CFCC, 1229 Chestnut Street, Philadelphia 19107 COST: $125 REGISTER HERE!    CrossFit Center City and Liberty Barbell Club are thrilled to host a comprehensive Strongman seminar with the one and only Mike McKenna! During this daylong seminar, you can […]

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Workout of the Day: Tuesday, 3.25.14

“Basketball is an intricate, high-speed game filled with split-second, spontaneous decisions. But that spontaneity is possible only when everyone first engages in hours of highly repetitive and structured practice–perfecting their shooting, dribbling, and passing and running plays over and over again–and agrees to play a carefully defined role on the court. . . . spontaneity […]

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Ask Erin: How does programming during the Open work?

From an athlete looking to optimize training and performance during the Open:  I’m trying to look ahead and figure out when I’ll be able to make it in on Friday (answer: only about half the time) and what the rest of my schedule is going to look like through March, and two questions that keep […]

Mark your calendars - it's about to get CRAZY(er)!

CFCC’S SPRING TOTAL!

  WHEN: Friday, May 9th (evening) & Sunday, May 11th (morning). Heat times will be posted soon on Mindbody.  CFCC’s Spring 2014 Total will look just a little bit different than what we’ve seen in the past. Instead of testing our 1 rep max deadlift, back squat, and strict press, we’re going to look for new […]

"The key to a successful Open performance is 50% preparation, 50% recovery, 50% yelling, and 50% attire." - Coach Daniel Bove

More to Love During the Open at CFCC!

The CrossFit Open is upon us! Beginning this week, we’ll collectively be going head to head with thousands of athletes around the world to test our CrossFit mettle. One of the wonderful things about the Open is not only that it gives us a chance to experience the thrill and extra push of competition for […]

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Workout of the Day: Friday, 2.14.14

Happy Friday! This seemed relevant :) WORKOUT OF THE DAY: MOVEMENT PREP: Spend time rotating through 3 stations: 1 minute Wall Quad Stretch, 1 minute opposite leg Wall Quad Stretch, 1 minute Lateral Lunging (alternating), 1 minute Spiderman (alternating), 1 minute Band-Assisted Lat Stretch, opposite arm 1 minute Band-Assisted Lat Stretch. SKILL WORK: Clean and […]