Sunday, 7/24/11

I really doubt there such a thing as too strong… are you ready for the CROSSFIT TOTAL on August 28th??? There’s YOGA today (Sunday) at 1pm – BYOM (bring your own mat) and come in for a little mobility work! [youtube=] Today’s metcon is something like CrossFit Invictus’s last partner workout.  CrossFit Invictus is one […]

Tuesday, 7/19/11

Wondering what’s going on with the CrossFit Games or how you stack up against the top competitors in the world? Check out their stats! If you’re not our friend on Facebook you probably missed this video.  Check it out – you’re probably in it! Wanna learn how to climb our rope? Come to Gymnastics tonight […]

Sunday, 7/17/11

Good luck to all or Penn MEDers who are doing the Mud Run today!  Have fun and get dirty! :) Thank you so much to EVERYONE who helped out with Sammy’s 21st Birthday PROM NIGHT.  We loved seeing all of you looking at absolute finest and bustin’ a move. If you want to help clean […]

Friday, 7/8/11

Come to Sammy’s birthday party/CFCC PROM! :) If you’re a member, you’re invited – RSVP here! Like Team Workouts? Come out this coming Sunday at 12pm for a fun one! SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 1 minute to each pec, 1 minute per side of area between shoulder blades. MOBILITY: Shoulder Range and Positional […]

Thursday, 7/7/11

Want to learn to kip? Want to learn to do a handstand push-up? Want to feel exactly like a mermaid on land (Please see Sammy’s favorite, the plank walk)?  Come get Gymnasty at 730pm tonight! Have you rsvp’d to Sammy’s Birthday Party / CFCC’s PROM??? You need to. If you’re a member, you’re invited. Go […]

Friday, 7/1/11

In honor of July, barbecues, vacations, the beach, and America’s favorite month to party… here’s a guide to staying lean while drinking responsibly – it can be done! Reminders: there are no classes on Saturday except for Jay’s Strength Class, there is only one class on Sunday at 10am and it’s “Murph” so plan to […]

Friday, 6/24/11

There is a Nutrition Seminar tomorrow at 11am!  Sign up on the Calendar to attend – if you can help it, don’t miss this one!  It’ll be the last one for a while! If you are still interested in attending the Strength Classes or Olympic Lifting Camp in the months of July, August, and/or September […]

Friday, 6/17/11

SELF MYOFASCIAL RELEASE: Til 10 past the hour, anything that’s sore or stiff.  Pick your medium! MOBILITY: 90/90 off the Box, 1 minute per side. DYNAMIC WARM-UP: 3 Rounds of 20 seconds with each movement: Cat Camel, Arm Swings, Leg Swings, Hip Swings, Jumping Squats, Pull-ups METABOLIC CONDITIONING: “Fran” 21-15-9 Thrusters (95/65) Pull-ups Athletes may […]

Tuesday, 6/14/11

There are Nutrition Seminars this week at 730pm on Wednesday, June 15th and Sunday, June 19th at 10am. These sessions are free for members and will include the beginning of a new body composition change challenge at CFCC. Please sign up on the Calendar to attend! Self Myofascial Release: Lacrosse Ball to Rear Delt, 1 […]