Workout of the Day: Wednesday, 4.29.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Glutes and lats 1 min/side, Wall Quad/Spiderman stretch 1 min/side 2 Rounds: 30ft spiderman + OH reach, 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, 10 wall facing ohs w/pvc STRENGTH: A. Hang Snatch- 7 minutes of technique practice working on […]


Workout of the Day: Friday, 4.10.15

Beautiful Muscles: A Fireside Chat Ladies of CFCC – it’s been awhile since we had a casual chat about navigating the world as a Woman Who Barbells (TM). By popular demand, your female coaches are co-hosting a laidback discussion to take any questions and share their own experiences in hopes that you’ll be able to […]


Workout of the Day: Wednesday, 3.18.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… […]


Workout of the Day: Wednesday, 3.11.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and hips 3 minutes, 1 minute of Hero Pose 1 Round: 20 cat & camel, 15 pause OHS w/pvc  10 leg swings side/side and fwd/bwd, 5 SL DL/side STRENGTH: A. Hang Snatch – 10 minutes of technique work building in singles. Full Squat is preferred CONDITIONING: 5 minute […]

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Workout of the Day: Wednesday, 2.11.15

Rowing Seminar One spot just opened up for the rowing seminar on Saturday, February 21st. This seminar sold out within 24 hours so if you’re interested sign up quickly! In House Competition Updates We are still looking for more volunteers to help judge and run scorekeeping on Saturday. Please email perrin@crossfitcc.com if you are interested. […]


Workout of the Day: Wednesday, 10.22.14

Sign ups for the Total on Halloween (10/31) are live! Select the “Seminars” tab on Mindbody and reserve your heat time! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and quads for 3 minutes, partner assisted wall quad or superman stretch x 60 sec/side + 2 Rounds: 10 vertical jumps, 10 pass throughs w/pvc, 10 […]


Workout of the Day: Saturday, 10.11.14

COMPETITOR TEAM PRACTICE: SKILL TESTING:  2 Minutes Max Rope Climb Rest 60 seconds 2 Minutes Max Pistols (alternating) Rest 60 seconds 2 Minutes Max Double Unders STRENGTH:  EMOM x 15 minutes Hang Snatch + Snatch Below are some suggested loads per set (by %) for different individuals: Needs to work on skill: 50, 55, 60, 65, 65, […]


Workout of the Day: Wednesday, 9.17.14

Don’t forget – CFCC is heading to Wissahickon to hike this weekend! Check out details and RSVP via the Facebook event page here. Also, the final installment of our three-part Gymnastics Seminar is happening this Sunday, 10am – 12pm and will be coached by instructors from Philly inMovement! Basic through intermediate gymnastics skills will be introduced […]