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Strongman Seminar with Mike McKenna

WHAT: Comprehensive Strongman seminar with Mike McKenna, hosted by CFCC/LBC WHEN: Saturday, June 8th, 9am-4pm WHERE: CFCC, 1229 Chestnut Street, Philadelphia 19107 COST: $125 REGISTER HERE!    CrossFit Center City and Liberty Barbell Club are thrilled to host a comprehensive Strongman seminar with the one and only Mike McKenna! During this daylong seminar, you can […]

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Liberty Barbell Club’s Fall Hybrid Cycles and Schedule Changes in Prep for the American Open!

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” ― Marcus Aurelius, Meditations THE AMERICAN OPEN: A few of our own have recently qualified and plan to travel to Dallas, TX […]

TUESDAY, 10/11/11

Previous Fran times :) A great idea: Magic Sauce from 101 Cookbooks. It’s not Pizza. :) But it can’t taste that bad. High Protein Chicken Pizza from Performance Menu. SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps, 1 minute each side. Lax Ball + PVC to top of Traps, 1 minute each side. MOBILITY: Gastroc/Soleus Stretch, […]

Friday, 10/7/11

It’s the last day of PEAK WEEK!  Did you PR this week?  What were your favorite lifts of this cycle?  Post to comments! Where will I get my carbs on a Paleo Diet?  From Diane of Balanced Bites. [youtube=http://www.youtube.com/watch?v=64ARpfq4CfE] SELF MYOFASCIAL RELEASE: Lax Ball to Upper Traps with PVC, 1 minute each side.  Lax Ball […]

Thursday, 9/29/11

Uncle Eddie’s Spiral Meatloaf Doing Paleo on a Budget 5 Fats you should be cooking with but may not be. SELF-MYOFASCIAL RELEASE: Lax Ball or Foam Roll Hips as needed, til 10 past the hour. MOBILITY: Adductor Mobs, 1 minute each side. DYNAMIC WARM-UP: Rowing, 1 minute.  If you are waiting for an erg, or […]

Monday, 9/19/11

Start your week off right – get in here! Videos from the make-up CrossFit Total coming soon – PRs ALL over the place. :)  Aaaaand, congratulations to the runners of the Rock and Roll Half Marathon – you all were inspirational! Tomorrow begins the next Oly cycle at CFCC.  I’m so excited to watch all […]

Friday, 9/16/11

This is your last chance to buy a ticket to the Paleo Seminar that will be taking place this Saturday at CFCC from 9a-4pish. Again, this Seminar is by FAR the best way you can get a step up on to the next round of the Nutrition Challenge set to begin in October.  One lucky […]

OUR CURRENT CYCLE + new announcements about Class Times!

MONDAY – Squat Clean (2-1-2-1) TUESDAY – Ring Dip (Weighted) (5, 3, 2, 1) + rowing variations WEDNESDAY – Sandbag Dominant (longer time domain metcon) THURSDAY – Sumo Deadlift (5, 3, 2, 1) + single leg dominant variations FRIDAY – “Lynne” – Bench/Strict Pull-up, no strength component but many Lynne variations SATURDAY – Partner WOD […]

Saturday, 8/27/11

Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.—James A. Garfield The CrossFit Total is almost […]

Thursday, 8/18/11

75 year old, and not a trained gymnast or athlete of any kind, Walter Perfahl does stuff that you can’t do… get to Gymnastics tonight to start working on performing mad tricks by the time you’re his age!  Read more about Walter here – but remember to put it through Google Translator first! We don’t […]