Workout of the Day: Wednesday, 11.4.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes, lax or softball to lat/serratus and glutes x 3 minutes 2 Rounds: 3 spiderman steps + oh reach/side, 10 lateral squats, 10 glute bridges STRENGTH: A. Clean Pull Under x 3 reps x 3 sets – building from last week -start from a flat floot this […]


Workout of the Day: Friday, 5.1.15

Goodbye Meg! Today and tomorrow will be Meg’s last two days with us at CFCC before she moves to Seattle to begin a new chapter in her journey. Please wish her well in her new adventures, and we look forward to watching the expansion of Iron & Spice, as well as future visits back to the Basement […]


Workout of the Day: Monday, 4.6.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope this 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, 2.4.15

New Elements Cycles Registration is open for the next round of Elements! The next cycles being offered will be starting the week of February 16th on the below days Tuesdays, Wednesdays, and Fridays from 6am and 7am with Erin  Mondays, Wednesdays, Thursdays from 530pm and 730pm with Morgan  Do you have a friend or family member […]


Workout of the Day: Saturday, 9.27.14

Best of luck to all of our competitors this weekend participating in the South Philly Rumble and University National Championships! COMPETITOR TEAM PRACTICE: SKILL: A1. 60 second amrap  Legless Rope Climb A2. 60 second amrap HS Walk (accumulate as much distance as possible) A3. 60 second amrap L-Sit Hold on Rings or P-Bars (accumulate as much […]


Workout of the Day: Monday, 9.22.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads/adductors + stretch forearms x 3 min, banded lat stretch x 1 min/side, 30ft of High Knee Walk to Spiderman Plus Hip Lift and Overhead Reach, 30ft Over/Under the Fence, 30ft Duck Walk STRENGTH: A. Front Squat x 2 reps x 5 sets, Rest as needed *Build […]


Workout of the Day: Saturday, 9.13.14

Meg will be doing a tour of Reading Terminal Market this morning at 8am. Meet at the gym at 7:45am sharp! Coach Tim’s Handstand clinic is today from 12-2pm. Sign up here! COMPETITOR TEAM PRACTICE: MOVEMENT PREP: Spend time on mobility as needed for 5-8 minutes, especially hips, ankles, lats and forearms. Coach’s Choice OR 2 Rounds: […]


Workout of the Day: Saturday, 7.5.14

COMPETITION TEAM PRACTICE: MOVEMENT PREP: Work on mobility as needed for 5 minutes 3 rounds: 10 Hanging Lat Activation, 10 1 1/4 Air Squats, 20 double unders or 30 second jump rope STRENGTH:  EMOM x 10 minutes odd = 3 TnG Power Cleans @ 80% of 1RM Power Clean even = 2-3 legless rope climbs *scale […]