Justin

Workout of the Day: Thursday, 5.22.14

THIS GUY (below) is coaching a few classes for us while the Coaching Staff is away at Regionals.  Justin spent some time coaching at his previous affiliate after receiving his Level 1 CrossFit certification prior to coming to CFCC and he has generally offered his help for this weekend. Thank you so much, Justin!  You’ll […]

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Workout of the Day: Tuesday, 1.7.14

WORKOUT OF THE DAY: MOVEMENT PREP: AMRAP in 2 minutes: Spiderman Step plus Hip Lift and OH Reach, 20ft. then Unloaded Windmill, 5 reps per side. SKILL WORK: Power Clean STRENGTH: EMOM 5 minutes every 30 seconds: Power Clean 80% of best Power Clean – 2 reps. CONDITIONING: AMRAP in 15 minutes: Single Arm Overhead […]

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October’s Member of the Month!

Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to help build our community to become even […]

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Liberty Barbell Club’s Fall Hybrid Cycles and Schedule Changes in Prep for the American Open!

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” ― Marcus Aurelius, Meditations THE AMERICAN OPEN: A few of our own have recently qualified and plan to travel to Dallas, TX […]

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Workout of the Day: Tuesday, 6.11.13

There’s all KINDS of exciting things coming up soon!  Here’s a summary: 1. This Saturday CFCC is going on a walk through Wissahickon.  Dogs are encouraged! :)  Go here to coordinate rides, etc. 2. Next Friday, June 21st, at 730pm – we are holding a Competitor’s Meeting.  This is for ANYONE who would like to […]

KhanhJumpRope

Thursday, 12/20/12

ROWING, with Ave, 7am. ONE HOUR OLY, with Sammy, 12pm. CROGA, with Tim, 530pm. HYBRID/ADVANCED, with Jim, 530-730pm. ADVANCED OLY, with Jim, 730-930pm. GYMNASTICS, with Sammy 730pm. This sport is not about who can work faster for 5 minutes. It’s about who can work relatively fast and efficiently for 5 minutes, then do it over […]

Jan, at the East Coast Gold Cup Challenge from this past Saturday.  He's standing up from a power clean here and is showing off a great rack position: the bar sits on the shoulders and the fingertips "babysit" the bar.

Thursday, 10/25/12

ROWING with Ave at 7am. ONE HOUR OLY with Sammy at 12pm. RUNNING with Ave at 530pm. HYBRID/ADVANCED OLY with Jim, at 530-730pm. ADVANCED OLY with Jim, at 730-930pm. GYMNASTICS with Sammy, at 730pm. <— kipping pull-ups and ring handstand push-up skill work! CROGA, with Tim, at 830pm. SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. […]

Friday, 7/20/12

The noon session is cancelled today due to CFCC’s entire staff being involved in the process of interviewing potential new Coaches for the gym!  The 330pm, 430pm, and 530pm sessions are still on! Thoughts on the CrossFit Games from 13th Place. Some thoughts on training with barbells from a man who’s made history doing so. […]

Tuesday, 5/8/12

If you’re not doing anything tonight… show up at the gym at 6pm to join us for a visit to watch a film about Olympic Lifter Cheryl Hayworth and listen to her fellow Olympian, Cara Heads, talk about her experience in the sport. More information is here! “A formidable figure, standing at 5’8″ and weighing […]

Olympic Lifting at CFCC: What is Liberty Barbell?

WHAT’S LIBERTY BARBELL – WHAT’S HAPPENING TO OLYMPIC LIFTING AT CFCC?   As many of you know, CFCC has recently officially released the name of our USAW (USA Weightlifting) Competitive Olympic Lifting Team.  Liberty Barbell Club is an outlet for all things Olympic Lifting at CFCC and will be used to grow athletes looking to […]