Workout of the Day: Wednesday, 7.1.15.

Friday 7/3/15 Schedule Due to the upcoming holiday the class schedule for this Friday has been modified. Please check Mindbody to sign up class. We will be holding 8am, 10am, 12pm 4:30pm and 5:30pm classes only. WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball or softball to glutes 1 min/side, lax ball calves 1 min/side, Wall Quad/Spiderman […]


Workout of the Day: Tuesday, 6.16.15.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes mobility (focus on ankles, calves), Lax ball to upper trap in glute bridge 10/side, 10 SL Alternating Glute Bridges, 10 cat & camel 2 Rounds: 30ft (per hand) Bottoms Up KB Walk + 3 Bottoms Up Strict Press, 10 Single Arm Russian KB Swing (5/arm), 20-30 second HS Hold […]


Workout of the Day: Tuesday, 6.9.15

The Great American Strongman Competition Thank you to CFCC member Brandon from Bear Bear Pro for putting together this fantastic video featuring Hafthór Júlíus Björnsson and Coach Chris! Don’t forget to mark your calendars to come support The Great American Strongman Competition on Saturday, June 27th from 9am – 4pm! For those competing and interested in trying out the […]


Workout of the Day: Tuesday, 6.2.15

Julie Foucher: Resilience  The Great American Strongman Competition CrossFit Center City and Liberty Barbell Club are excited to host the first annual Great American Strongman Competition on Saturday, June 27th! Once again we’re taking this Strongman competition outside to the streets of Philadelphia and shutting down Juniper Street between Chestnut and Sansom to celebrate classic feats of […]


Workout of the Day: Saturday, 5.23.15

Rowing Seminar Postponed The indoor rowing seminar originally scheduled for this Sunday has been postponed until June. Those who registered for the event should have received an email including options to attend in the future. Once the new date is confirmed we will post it on Mindbody, so stay tuned! Upcoming Holiday Hours and Events Memorial […]


Workout of the Day: Sunday, 5.17.15

Mark for your calendars for PROM! WHY: because fun. WHERE: the #basementofdreams WHEN: June 13th, 7-11pm WHAT: Casino Royale themed, dancing, noshing, dranking, bring yo own date opportunity, snazzily dressed CFCC/LBC PARTY OF THE YEAR. HOW: Sign-up on the Facebook Event (TBA) and SHOW YOUR FACE. WHO: All current members of CFCC + a plus […]


Workout of the Day: Saturday, 5.2.15

Beautiful Muscles: A Fireside Chat For the ladies of CFCC, your female coaches are co-hosting a laid-back discussion to take any questions and share their own experiences in hopes that you’ll be able to share your concerns and ask any questions you may have today from 12-2pm. No topic is too small or too embarrassing, we […]


Workout of the Day: Monday, 4.27.15

  WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 4 minutes, wall quad/spiderman stretch 1 min/side 2 Rounds: 60ft 1-arm Bottoms up KB Carry +  1-arm Bottoms up KB Squats x 5/side, 30ft lateral lunge, 30ft bear crawl -walk 60ft w/left into 5 squats, then walk 60ft w/right into 5 squats STRENGTH: A1. […]


Workout of the Day: Saturday, 4.11.15

COMPETITOR TEAM PRACTICE: Part 1 Every 90 seconds for 12 minutes (8 attempts) Clean + Hang Clean + FS Men start at 185# or 65% of max clean, Females start at 115# or 65% of max clean. Weight must increase every attempt. If you fail you must go down in weight on the next rep […]


Workout of the Day: Wednesday, 4.8.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball/mash calves and bottom of feet 4 minutes 2 Rounds: 30ft bear crawl, 30ft crab walk, 10 goblet squats, 5 lateral goblet lunges/side, 5 scap pull ups STRENGTH: A1. Back Rack Reverse Lunge x 5/leg x 3 sets, Rest 30 seconds A2. KB Single Leg DL x 5/leg x […]