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: Friday, 2.5.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 60ft jog, 30ft high knees, 30ft lateral lunge, 30ft crab walk, 30ft bear crawl, 30ft duck walk STRENGTH: A. Hang Clean – 10 minutes to build to a heavy single *clock starts when weight goes on the bar* B. DB […]

Workout of the Day: Friday, 1.29.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 2 Rounds: 10 Sumo squat to stand, 15 wall angels, 5 Strict K2E STRENGTH: A1. Hang Clean x 2 reps x 5 sets  – build to a heavy weight w/ perfect form A2. Power Jerk x 2 reps x 4 […]

Workout of the Day: Monday, 12.7.15.

The 2015 American Open Championships Congratulations to Mike Zoda, Chris Knizewski, Perrin Behr, Silvana Gonzalez, and Morgan Vozobule on a great weekend in Reno! For archived video of the meet checkout Floelite here. The 6th Annual Rittenhouse Run The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN […]

Workout of the Day: Monday, 11.9.15.

The 2015 Stache Showdown 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! **All events and weights are subject to change** […]

Workout of the Day: Monday, 9.14.15.

  It’s with great excitement that we announce a project that has been over a year in planning. CFCC has always been more than a gym. It’s a community, a resource, a place where people come and feel strong in many ways. It gives us all a window into what we are capable of beyond […]

Workout of the Day: Wednesday, 9.9.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax or softball adductors and VMO 3 minutes then triceps 2 minutes, 1 minute/side sitting in pigeon pose 1 Round: 10 bird dog, 30ft bear crawl, 30ft crab walk, 30ft lateral lunge, 30ft burpee broad jump STRENGTH: A. Clean + Hang Clean (1+2) x 4 sets starting at 60-75% and building, […]

Workout of the Day: Monday, 8.24.15.

Summer Slam 2015 Congratulations to all of the athletes and coaches who represented CFCC on Saturday at the Affiliate Summer Slam competition. Our four teams performed extremely strong with 10th, 19th, 24th and 25th place finishes out of 42. Thank you to Vince, Barry, Mark and all of the volunteers and judges who were extremely timely, organized […]

Workout of the Day: Wednesday, 8.19.15.

Running and Hip Love are our Wednesday Specialty classes. Check out the rest of our lineup below! Monday: Intro to Oly (6:00am), Shoulder Love (5:30pm) Tuesday: Intro to Oly (6:00am, 5:30pm), Gymnastics (6:30pm) Wednesday: Running (7:00am), Hip Love (5:30pm) Thursday: Intro to Oly (6:00am), Squatting (5:30pm), Gymnastics (6:30pm) Friday: Intro to Oly (6:00am, 5:30pm), Rowing […]

Workout of the Day: Saturday, 4.11.15

COMPETITOR TEAM PRACTICE: Part 1 Every 90 seconds for 12 minutes (8 attempts) Clean + Hang Clean + FS Men start at 185# or 65% of max clean, Females start at 115# or 65% of max clean. Weight must increase every attempt. If you fail you must go down in weight on the next rep […]