klokov

Workout of the Day: Tuesday, 7.22.14

Congratulations to Coach Ryan Basa for representing Liberty Barbell Club and CFCC this past weekend at the USAW National Championships! Basa has persevered through some less then ideal circumstances to prepare  for Nationals and we could not be more proud of his accomplishments. WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball pec 15 passes/side, wall triceps […]

Workout of the Day, 7/30

hang s

Picture 5

Workout of the Day: Tuesday, 7.30.13

Don’t forget – sign up for the hookgrip Classic for the next opportunity to compete in Olympic Weightlifting with Liberty Barbell Club!  Space is limited!  If you are part of the Olympic Lifting program at CFCC, you are expected to compete in at least one of these local meets every year :)  Why wait? An […]

Workout of the Day, 7/23

keepitclose

Workout of the Day: Tuesday, 7.23.13

Registration for the hookgrip Classic is open!  There are a limited amount of spots for this meet – sign up soon! Below, Andrey Demanov (-94kg, Russia) snatching 180kg at the 2012 Olympic Games – when we say “keep it close” and “keep pulling” – THIS is what we mean!  If it’s not THIS close, it […]

Workout of the Day, 7/16

Workout of the Day, 7/9

Workout of the Day: Tuesday, 7.9.13

Just a reminder of what the Klokov complex is: WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Deep Glute and Deep Hip Flexors, 3 minutes per side. Perform 10 Glute Bridges.  Spiderman Stretch, 1 minute per side. 3x: Duck Walk 3 steps forward, 3 steps back with a light barbell. SKILL WORK: Hang Snatch (to […]

pullups

Wednesday, 12/12/12

RUNNING, with Ave, at 7am. ONE HOUR OLY, with Sammy, 12pm, 6pm, 7pm, 8pm. ROWING, with Ave, at 530pm. FOUNDATIONS, with Tim, at 530pm. CROGA, with Tim, at 630pm. Hopefully you get it by now: if you don’t sign up for the Rittenhouse Run and/or Holiday Brunch this year – you will MOST LIKELY be […]

Why do you need to be able to front squat?  Well... at LEAST for the clean.  There are all KINDS of ways to train to be better at the front squat, but one of the most effective is definitely the pause front squat.

Tuesday, 10/30/12

ALL CLASSES BEFORE the 430pm session are CANCELLED.  The 430pm and on are still on! HYBRID/ADVANCED OLY with Jim from 530-730pm. RUNNING with at Ave at 530pm. SQUATTING ONLY with Sammy, at 630pm. GYMNASTICS with Sammy, 730pm. ADVANCED OLY with Jim, from 730-930pm. A video that was once on the CrossFit mainpage featuring “Grog” of […]