Workout of the Day: Monday 11.21.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors- 2 minutes. Lax ball hips/glutes- 2 minutes 2 rounds: 60′ Jog 30′ Lateral lunge w/OH reach 30′ Broad jump 30′ Crab walk 5 Circ Scap Pull-up each direction STRENGTH: A. Tempo Front Squat @ 51×1; 3 reps x 5 sets *starting at 55% and building* CONDITIONING: 5 […]


Workout of the Day: Wednesday, 4.13.16.

WORKOUT OF THE DAY: MOVEMENT PREP: wall quad/spiderman x 1 min/side, 1 minute bottom squat hold, quadruped extension/rotation x 8/side 1 Round: 30ft High Knee Walk to Spiderman Plus Hip Lift and OH Reach, 30ft inchworm, 10 scap push ups, 10 scap pull ups STRENGTH: A1. Hang Clean + FS + Jerk Dip; (1+2+1) x 4 […]


Workout of the Day: Monday, 2.8.16.

WORKOUT OF THE DAY: MOVEMENT PREP:  Wall quad/spiderman 1 min/side, KB mash adductors x 3 min 2 Rounds: 30ft spiderman + OH reach, 30ft inchworm + 3 scap push up, 5 goblet squats w/3 sec hold in bottom STRENGTH: A. Front Squat; 60-65%@ 22×1 tempo x 5 reps x 4 sets B1. BB Bent Over Row x 8 x 3 […]


Workout of the Day: Wednesday, 1.20.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to upper trap and glutes 4 minutes 2 Rounds: 5 yoga push ups + 5 rocking ankle mobilizations/leg, 10 bird dog, 3 single arm raises in squat/arm STRENGTH: A1. DB Lateral Box Step Ups  x 5/side (20/15”) x 3 sets, Rest 30 seconds A2. Handstand Hold x 30-40 seconds […]


Workout of the Day: Friday, 1.8.16.

The 2016 In House Competition Registration is Open Sign up on Mindbody under “Events” – Registration closes this Saturday at 8pm! *TOMORROW* A New Year for a New Approach to Nutrition at CFCC: #eatwithapurpose Join us for a look at the most practical perspective we could give you on our movement to #eatwithapurpose on Saturday, January […]


Workout of the Day: Monday, 12.28.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and adductors x 3 min, banded lat stretch 1 min/side 2 Rounds: Sumo squat to stand x 10, Lateral skater squat x 5/leg, 10 scap pull ups + 10 second relaxed bar hang STRENGTH: A1. Back Squat @ 70% x 5 reps x 3 sets, Rest 30 […]


Workout of the Day: Friday, 12.18.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes + quads/adductors 2 minutes 2 Rounds: 3 TGU Sit Ups/arm, 10 hollow rocks or hold w/pvc OH, 10 arch rocks w/pvc OH, 10 wall facing OHS, STRENGTH: A. Snatch Balance + OHS @ 22×1 tempo (1+2) x 3 sets heavier than last week B. Front […]


Workout of the Day: Monday, 11.30.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or Wall quad stretch 1 min/side, Softball/lax ball to lat/serratus 1 min/side 2 Rounds: 10 sumo squat to stand, 10 rocking ankle mobilizations/leg, 10 scap pull ups STRENGTH: A. Clean @ 80% x 3, 85% x 2, 90% x 1 – These are all singles. Rest 2 minutes bt % increases […]


Workout of the Day: Monday, 11.23.15.

Congratulations to everyone who competed in the Stache Showdown on Saturday! Thank you to our sponsors Groom Philly, Flotation Philly, and all of the volunteers and spectators who came out to the event. On behalf of CrossFit Center City, Liberty Barbell Club, and Liberty Strength Society, we are grateful for the support of ULiftU and […]


Workout of the Day: Wednesday, 11.18.15.

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 […]