Wednesday, 12/12/12

RUNNING, with Ave, at 7am. ONE HOUR OLY, with Sammy, 12pm, 6pm, 7pm, 8pm. ROWING, with Ave, at 530pm. FOUNDATIONS, with Tim, at 530pm. CROGA, with Tim, at 630pm. Hopefully you get it by now: if you don’t sign up for the Rittenhouse Run and/or Holiday Brunch this year – you will MOST LIKELY be […]

Saturday, 10/17/12

SIGN UP FOR THE STACHE SHOWDOWN. And watch this again, because I don’t understand it at all but I know it’s GREAT. Today’s the day!  Many of your fellow CFCCers are out at CrossFit OTG competing today!  Wish them luck and follow Facebook for the unfolding events of the day! Please wish: Cathryn Sanderson, Cassie […]

Tuesday, 10/16/12

ROWING, with Ave, at 7am. ONE HOUR OLY, with Sammy, 12pm. CROGA, with Tim, 630pm. RUNNING, with Ave, at 530pm. SQUATTING ONLY, with Sammy, 630pm. HYBRID/ADVANCED OLY with Jim, 530-730pm. GYMNASTICS with Sammy at 730pm. (Butterfly Kipping and Ring Dips!) ADVANCED OLY with Jim, 730-930pm.  Want to come see some awesome CFCC athletes compete in an Olympic Lifting […]

Monday, 10/15/12

It’s PEAK WEEK!  But not really… it’s the week before the CrossFit Total (all day SUNDAY) and that is an ENTIRELY different matter, friends! If you haven’t signed up yet – there are seven spots left! Sign up now! “The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test” – […]

Tuesday, 8/14/12

HYBRID OLY, with Jim, 530-730pm. ADVANCED OLY, with Jim, 9-11am and 730-930pm. CROGA with Tim, 6pm. INTRO to OLY, with Erin, 7-9am, with Jim 1130-1pm. Should you consume caffeine before a workout? How does coffee affect insulin levels? – read: affect your WAISTLINE. Wanna learn to cook things that actually taste good and are good […]

Tuesday, 5/15/12

CONDITIONING (click the link to see the programming AND a description of the purpose of this class) with Tim at 630am (1/2 hour class) HYBRID OLY (click the link to see the programming) with Erin at 7-9am and with Jim at 530-730pm ADVANCED OLY with Jim at 9-11am and 730pm-930pm CROGA with Tim at 730pm Don’t forget that Registration […]

Back to Basics. Plus “Fran” every Friday.

UPCOMING EVENTS (mark your calendars now!) PALEO POTLUCK.  At CFCC. Saturday, May 12th.  530-730pm.  Bring a dish with the ingredients.  Best three GREEN dishes win prizes! A MINDSET FOR SUCCESS: Seminar for Procrastinators Everywhere, May 20th.  2-5pm PROM. June 23rd. DECATHALON.  Registration opens 6pm, May 13th.  The first 10 tickets sold are $50 off! PROGRAMMING […]

A Mind Set for Success

A Mind Set For Success With CFCC-er Annie Stone! Looking for something to kickstart you training goals?  Studying patterns?  How about eating habits (::cough BCCCers cough::)?  This day is for you!  When: May 20, 2012 2-5 PM Where: Crossfit Center City $20 for members of the CFCC BCCC – in cash at Seminar. $25 for members […]

Monday, 4/30/12

Croga at 12pm and 630pm with Tim. It’s PEAK WEEK. Welcome to the week of singles!  If you don’t keep a workout log – START ONE THIS WEEK! SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past the hour. MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side. Box Assisted 90/90, 1 minute […]

Sunday, 4/22/12

Regular Sessions at 10am and 12pm. Croga at 11am. Gymnastics at 9am and 2pm. Advanced Class at 2pm. SIGN UP FOR THE CFCC BCCC this WEDNESDAY by emailing me ( and letting me know whether you’d like to do the virtual version ($50 – one food log due a week for 40 days, feedback on […]