Workout of the Day: Tuesday, 12.8.15.

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 in the format of a kind of movement-oriented scavenger hunt. Everyone can participate (we will even have a kids option this year!), and ugly sweaters are mandatory strongly suggested. […]

Workout of the Day: Thursday, 9.17.15.

The Art of Coaching Weightlifting – Liberty Barbell Club Ursula Papandrea (Texas Barbell Club) one of the best coaches in the sport of weightlifting is coming to Liberty Barbell Club for an entire weekend of learning in late October. This seminar contains unprecedented depth of content for athletes and coaches alike. Sign up soon for […]

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: Thursday, 8.13.15.

Congratulations to Coach Justin for earning his CrossFit Kids Certification this past weekend! If you are interested in enrolling your kids in a kids program at CFCC please email! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes of banded stretching focusing on hamstrings and glutes, lying lat stretch 1 min/side 2-3 Rds: 5 SL DL/leg, […]

Workout of the Day: Tuesday, 8.11.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball gastroc/soleus 1 min/leg + 1 min stretch per leg (30s gastroc/30s soleus),  banded lat stretch 1 min/side, banded pec stretch 1 min/side 2 Rds: trap 3 raise x 10 reps/arm, toe touch progressions x 5 reps/w toes elevated + 5 reps + heels elevated, 10 scap push ups STRENGTH: A1. […]

Workout of the Day: Friday, 7.31.15.

More coaching tips from CFCC’s own Coach Justin and Morgan! The Wall Walk-Up is a great movement to throw into a warm-up with just about anything that you might need to do overhead (pressing, benching, jerking) but it is also a challenging way to get in some anti-extension (“sexy” back) trunk work. Take a look, […]

Workout of the Day: Tuesday, 6.16.15.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes mobility (focus on ankles, calves), Lax ball to upper trap in glute bridge 10/side, 10 SL Alternating Glute Bridges, 10 cat & camel 2 Rounds: 30ft (per hand) Bottoms Up KB Walk + 3 Bottoms Up Strict Press, 10 Single Arm Russian KB Swing (5/arm), 20-30 second HS Hold […]

Workout of the Day: Tuesday, 5.19.15

Upcoming Holiday Hours and Events Memorial Day, (Monday, May 25th): Coach Justin will be coaching “Murph” in an extended 10am class on this day. We will also hold one big LBC session from 8-10am prior to this 10am class in the mainspace. All other classes are cancelled. Bring a Friend to CFCC! (Saturday, May 30th, 12pm) […]

Workout of the Day: Sunday, 5.3.15

Broad Street Run Congratulations to this year’s Broad Street runners coming out of CFCC AND your support for them! Here is a note from one member of the team: “Thanks so much for your support for our CFCC team for the Broad Street Run. We went way over our goal of $3,000 and have raised over […]

Workout of the Day: Thursday, 4.16.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and hamstrings 4 minutes 2 Rounds: 10 wall facing ohs w/pvc, 10 leg swings (side/fwd/bwd), 10 kip swings (focus on hollow to superman) STRENGTH:  A1. Good Morning x 8 reps x 3 sets, Rest 60 seconds A2. TGU x 1/side x 3 sets @ tough weight, […]