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Workout of the Day: Tuesday, 2.23.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Softball or lax ball mash pecs, triceps, upper trap, and glutes – 5 minutes 2 Rounds: Quadruped extension rotation drill 8/side,  half kneeling bottoms up kb strict press/arm x 5 w/5 sec hold on top on last rep, 5 single leg rdl’s/leg STRENGTH: A. Push Press + Push Jerk (1+2) x […]

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Workout of the Day: Tuesday, 2.9.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 2 minutes, lax ball to pec x 10 passes/arm 2 Rounds: 10 cat & camel, 10 bird dog, 10 rocking ankle mobilizations, 30 second hs hold STRENGTH: A. PP + PJ (1+1) holding each rep 2 seconds OH x 3 sets B. Clean RDL […]

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Workout of the Day: Tuesday, 2.2.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and glutes 5 minutes 1 Round: 8 quadruped extension/rotation drill/side, 15 prone theraband pass throughs, 15 band pull aparts, 10 wall facing ohs w/therband STRENGTH: A. Snatch Deadlift + Hang Snatch (1+2) x 4 sets – building from last week CONDITIONING: Option 1 10 minute amrap 3 Heavy […]

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Workout of the Day: Tuesday, 1.19.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax/softball hamstrings and pecs 5 minutes, 10 cat & camel 2 Rounds: x-band walk x 10 steps/direction, 10 banded good morning, 3 inchworm w/5 second hold in extension STRENGTH: A. Hang Power Snatch  x 3 reps EMOM x 7 minutes -building in weight across 7 sets. Anything more than bar […]

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Workout of the Day: Thursday, 1.7.16.

The 2016 In House Competition Registration is Open Sign up on Mindbody under “Events” – Registration closes this Saturday at 8pm! The Pull-Up Project At CFCC, one of our long-held beliefs is that ANYONE can and should be able to do a pull-up. The simple act of being able to pull your body up over something whenever […]

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Workout of the Day: Tuesday, 12.1.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and upper trap, pecs for 4 minutes 2 Rounds: X-Band walk x 10 steps/direction, 10 banded good mornings, 5 half kneeling bottoms up kb strict press/arm STRENGTH: A. Behind the neck Push Press + BN Push Jerk (2+2) x 2 sets, (1+1) x 2 sets – building […]

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Workout of the Day: Tuesday, 11.24.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and upper trap, pecs for 4 minutes 2 Rounds: X-Band walk x 10 steps/direction, 10 banded good mornings, 5 half kneeling bottoms up kb strict press/arm STRENGTH: A. Behind the Neck Push Press + BN Push Jerk x (2+1) x 4 sets – building in weight […]

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Workout of the Day: Thursday, 11.19.15.

The 2015 Stache Showdown is THIS FRIDAY! Mark your calendars for the 4th annual Stache Showdown. This amateur (non-sanctioned) partner strongman competition has been raising awareness of men’s health issues for the last four years, AND this year we would like to build awareness for a new Philly based non-profit, UliftU! Sign ups are still open […]

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Workout of the Day: Tuesday, 11.3.15.

Mindfulness for Athletes Join us for a 90-minute seminar on how Mindfulness Meditation can help you become a more aware athlete! We will be meeting on Sunday, November 8, 2015 from 12-130pm. The cost of this seminar is $50 for CFCC athletes, and $60 for non-members of CFCC. Our instructor for the day is Aleezé […]

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Spooky CrossFit Total

Join us for the CrossFit Total ALL DAY Friday, October 3oth!  And, if you can, be in costume! The CrossFit Total is a test of your maxes in three lifts: the back squat, the deadlift, and the strict press. Adding all the pounds together gets YOU your Total. We have been keeping track of CrossFit […]