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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 […]

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Practical Self-Defense Seminar

What would you do if you were assaulted on the street, or were approached by an aggressive bully intent on ruining your night out with friends? Are you interested in learning some simple yet effective techniques to help you handle potentially dangerous situations and get away safely? Please join us for a self-defense seminar at […]

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Workout of the Day: Monday, 1.27.14

CFCC is going Rock Climbing! CFCC Goes Vertical on Saturday, 2/1, 1:30-3:30! You now have until TODAY, Monday, 1/27 to sign up for ROCKCLIMBING with your friends at CFCC. This is your chance to use the strength we practice daily to try something new and fun. Cost is $23/person and must be paid in advance at the CFCC front desk. Non-CFCC friends […]

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Ask Erin: What’s the deal with the Open?

I’ve been receiving lots of questions from people about the CrossFit Open and I thought it might be easier to simply form a comprehensive answer to MANY of these so that we could all go into the season with our bearings. Here are some thoughts for those of you who have been asking: What is […]

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Workout of the Day: Monday, 1.20.14

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” ― Martin Luther King Jr. A few REALLY important reminders about water intake.  Especially in and around the time of the year that we ramp up intensity and […]

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Workout of the Day: Saturday, 1.11.14

WORKOUT OF THE DAY: 10am squatting : 1. Movement prep: learn to flamenco with Voz.  Then, 2.  Back squat, Work up to a peak of 1 rep. 3.  Using 90% of peak, Perform 8-15 singles within 10m time limit. No missed reps! 4.  Using a wall ball or kettlebell, perform 7 sets of 3 goblet jump […]

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Workout of the Day: Sunday, 12.29.13

Today’s Schedule: Morgan coaches WOD @ 10am Morgan coaches Hyb/Adv 11-1 WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders – 5 minutes. Movnat Warm-up Flow – 15 minutes. CONDITIONING: “Rowing Willy” 3 rounds of: 750m Row 5 Front Squats (225, 155#) 500m Row 11 Chest to Bars 250m Row 12 American Kettlebell Swings (70, […]

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Workout of the Day: Wednesday, 12.18.13

The Rittenhouse Run is this Saturday! Sign up ASAP and remember to snag an Ugly Sweater! Speaking of UN-UGLY sweaters… the LAST day to order LBC jackets is TODAY!  Head to the front desk to place an order! WORKOUT OF THE DAY: MOVEMENT PREP: 3 min lax ball hips 3 min lax ball shoulders gastroc […]

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Workout of the Day: Tuesday, 12.17.13

Did you struggle with keeping your elbows during all of “Fran” yesterday?  Do you have wrist or elbow pain when completing thrusters? Do you like the pursuit of excellence??? If so, read through some great thoughts on improving your front rack here! WORKOUT OF THE DAY: MOVEMENT PREP: Tim’s Yoga (your forearms are prolly gonna […]

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Workout of the Day: Monday, 12.16.13

It’s PEAK WEEK! If you haven’t checked out our Holiday Schedule be sure to do so so you can plan ahead!  If you are traveling during this Holiday season check out this article by Pat Sherwood of CrossFit HQ and be sure to check the blog for alternative WODs. Energy and persistence conquer all things. – […]