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The 4th Annual Rittenhouse Run + Brunch!

Sign up for the Rittenhouse Run + Brunch here! The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN in the format of a kind of movement-oriented scavenger hunt. Everyone can participate, and ugly sweaters are mandatory strongly suggested. Come join us on Saturday, the 21st!   If […]

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Workout of the Day: Tuesday, 12.10.13

Want to be a part of something awesome? Click the below! Help CFCC do something GOOD this Holiday season. Feeling a little unstable in the bottom of the squat, split, or snatch?  Here’s a little break down of how that relates to trunk strength, and here’s a quote to peak your interest: “The anterior core […]

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Workout of the Day: Thursday, 12.6.13

Below, Samantha Logan at the Rittenhouse Run last year mid-burpee! Sign up to attend this annual bout of CFCC AWESOME right here! WORKOUT OF THE DAY: MOVEMENT PREP: 3 mins lax ball hips and pecs Pec roll – 30s/side in T, 30s/side in Y (add scorpion twist) 5 x 5s ohs wall hold with PVC. […]

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Workout of the Day: Tuesday, 12.3.13

THE RITTENHOUSE RUN THIS YEAR IS ON THE 21st OF DECEMBER!  Bring your Ugly Sweaters and run like the Dickens around Center City! The video below is of our FIRST run in 2010! Looking for some nutrient density?  Change up your breakfast with these mix and match options! How your posture can affect your brain! […]

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Workout of the Day: Monday, 12.2.13

At the end of the week, Liberty Barbell Club will be taking two athletes to Dallas, Texas for the American Open! Wish Jason Chen and Mike Zoda good luck this weekend and follow their progress on Facebook! Below, John and Pedro cheer on Greg to his last rep! WORKOUT OF THE DAY: MOVEMENT PREP: Lax […]

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Workout of the Day: Saturday, 11.30.13

It’s STRONGMAN SATURDAY! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes to SMR, general warmup with Pauly B! Record was thinking that the warm-up should be this… CONDITIONING: In teams of 3, 3 rounds, each for time: 24 tire flips 6 rope climbs 180′ goblet walking lunges (2/1.5 pood) As prescribed, only one athlete works […]

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Workout of the Day: Thursday, 11.28.13

HAPPY THANKSGIVING/CHANUKAH, CFCC! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball TFL, Adductors, Pec Minor – 8 minutes. 3 Rounds of: Prone Ts – 10 reps + 10 second hold, Prone Lower Trap Extensions – 10 reps + 10 second hold, Glute Bridge – 10 reps + 10 second hold. CONDITIONING: “BARBARA” Five rounds, each […]

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Workout of the Day: Tuesday, 11.26.13

Behold!  HERE are some really awesome honorable mentions AND there stories from the last Body Composition Change Challenge held at CFCC. WORKOUT OF THE DAY: MOVEMENT PREP: Tim’s Yoga + Agility Warm-up, and then: Skill Work for the Clean STRENGTH: EMOM for 10 minutes: 3 reps, Unbroken (Touch-and-Go) 3-Position Cleans (begin at 60% of your […]

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Workout of the Day: Sunday, 11.24.13

Below, just a little bit of fun that was had on Saturday morning in the Strongman dominant Workout of the Day! WORKOUT OF THE DAY: MOVEMENT PREP: Taken from here. Use a mat to keep your knees from getting sore! Kneel to Open Hip – 1 minute. Kneel to Open Hip to Lunge – 2 […]

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Workout of the Day: Saturday, 11.16.13

NEXT SATURDAY, at 12pm, CFCC is going to go ROCK CLIMBING! Do you want to go? Then we want you there! The cost is $23 per person, and then time commitment is basically an afternoon. We’ll arrange rides after we get our FULL sign-ups set on Monday. If you are NOT signed up by noon […]