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Workout of the Day: Tuesday, 1.14.14

*A quick edit!  The CrossFit Open overlords have decided that the WOD will be released late on Thursday night this year.  As such, we will be completing the CrossFit Open WODs during season (starting Feb. 27th!) on Fridays of every week.  This means we will also be PRACTICING the WODs on Fridays as well – […]

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Workout of the Day: Thursday, 8.29.13

Today’s WOD is going to make your shoulders feel VERY funny – while throwing in a little high-volume pressing is a big part of staying ready for anything, it’s important to counteract ANY training you do with thorough recovery.  Check out this blog post from Dr. Perry Nickelston of Stop Chasing Pain on a simple […]

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Workout of the Day: Thursday, 4.25.13

GYMNASTICS, with Danny, at 6am, 530pm and 630pm. ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm. SQUATTING ONLY, with Danny, at 430pm. A great post from Stormy on her experience with long-distance running with minimal training outside of CF (hint: her results were not negative…) :) Below, a very dapper Danny demonstrates the “lat pull-down” portion […]

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Workout of the Day, 3.19.13

GYMNASTICS, with Erin, at 6am, 430pm and 630pm. We are working on rolling pistols (see here for more details!) and the false grip muscle-up. FOUNDATIONS, with Greg, at 530pm. ROWING, with Greg, at 630pm. Programming coming soon! HYBRID/ADVANCED OLY, with Jim, at 530-730pm and 730-930pm. Below: Brian G. setting himself up for an overhead squat […]

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Workout of the Day, 3.12.13

FOUNDATIONS, with Greg, at 530pm. Clair stands up with a 75lb. snatch mid-WOD last Thursday while Andrea judges.  Great work from both of these new CFCC athletes! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Pecs on Floor – 3 minutes, Lax Ball Upper Traps in Glute Bridge – 3 minutes.  Band Pec Stretch, 30 seconds […]

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Sunday, 6/3/12

Sign up for summer camp ASAP – or there won’t BE a summer camp! Next weekend on Saturday we’ll be carting ourselves off to a big warehouse in East Falls to participate in completing the CrossFit for Hope workout.  If you’re not sure what this is all about just check out the little explanation here.  On […]

Thursday, 7/28/11

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball with PVC to traps, 1 minute each side. ACTIVATION: Medball Slams, 4 sets of 2 for MAX POWER. STRENGTH: Weighted Pull-ups (pronated grip), peak of 2. FOR TIME: 50 Steps Walking Lunge, 50 Burpees, 50 Steps Walking Lunge – during the walking lunge […]