Workout of the Day: Wednesday, 9.30.15.

The Hookgrip Spartakiad This weekend hookgrip and Liberty Barbell Club will team up to host and direct The Spartakiad weightlifting meet at the Skybox Event Center in the Fishtown area of Philadelphia. This new venue allows us to expand upon 3 years (and 7 public meets) that have helped to support the clubs, coaches, and […]


Workout of the Day: Friday, 4.24.15

Schedule Changes for the LBC Classic Reminder, please make sure you look at the Mindbody schedule this weekend. Today we will be holding AM classes only. At home workouts will be provided on Saturday and Sunday in lieu of the meet being held. We are encouraging all CFCC members to come by to spectate and support many awesome […]


Workout of the Day: Tuesday, 4.21.15

WORKOUT OF THE DAY: MOVEMENT PREP: Tricep mashing x 2 minutes, gastroc/soleus release x 60 sec/leg (stretch or lax ball), 10 single leg glute bridges (alternating), 10 cat & camel, Sampson Stretch x 30 sec/side STRENGTH: A1. Clean Pull + 2 Position Power Clean (hang + floor) @ 75% 1RM PC x 2 reps x 4 sets, […]


Doubles or Nothing [Hosted by Punk Rope]

INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… – Punk Rope’s patented method to dominating doubles – How to select and size the best rope for you – How to solve common rope jumping […]


Workout of the Day: Friday, 4.10.15

Beautiful Muscles: A Fireside Chat Ladies of CFCC – it’s been awhile since we had a casual chat about navigating the world as a Woman Who Barbells (TM). By popular demand, your female coaches are co-hosting a laidback discussion to take any questions and share their own experiences in hopes that you’ll be able to […]


Workout of the Day: Thursday, 4.2.15

Redemption WOD Fundraiser This Saturday a good friend of mine Carlos Gibson will be holding his 5th Annual Redemption WOD Fundraiser at CrossFitT1 in Willow Grove, PA. Carlos and I used to coach together at my first CrossFit gym, CrossFit215 in East Falls. I’ve watched the evolution of Redemption evolve from a passion, to an […]


Workout of the Day: Monday, 2.9.15

In House Competition Updates We are still looking for more volunteers to help judge teams on Saturday. Please email perrin@crossfitcc.com if you are interested. Teams of four (two men, two women) were drafted over the weekend by eight CFCC coaches to compete on Saturday at the annual Pre-Open In House Competition. All athletes should be contacted by […]


Workout of the Day: Thursday, 1.22.15

FMS (Functional Movement Screen) is back in 2015! You may have seen some of the coaching staff evaluating each other lunging on planks and carefully stepping over hurdles during the past few weeks. We have been brushing up our skills in preparation to bring back the Functional Movement Screen from January through the end of March. If […]


Workout of the Day: Friday, 1.16.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to calves and bottom of feet for 4 minutes 3 Rounds: 3 TGU sit ups/arm, 5 hollow rocks, 5 superman (arch ups), 10 ohs w/pvc, 10 snatch balance w/pvc STRENGTH/SKILL: A. OHS x 3 reps x 3 sets, Rest 60 – 90 seconds B. EMOM x 6 minutes […]