Workout of the Day, 4.9.13

GYMNASTICS with Rach at 6am and Danny at 630pm and 730pm. SQUATTING ONLY, with Danny, at 430pm and 530pm. HYBRID/ADVANCED OLY, with Jim, 530-730pm and 730-930pm. ROWING with Greg, at 630pm. FOUNDATIONS with Greg, at 730pm. See the bottom of the post for all specialized programming. Shana, judging JPap’s lockout during the press. If you […]

Friday, 11/30/12

HYBRID/ADVANCED OLY, with Sammy, 530-730pm. Happening this Sunday over at CrossFit 215 – for a good cause, and for a lot of fun.  Well worth attending! MOVEMENT PREP: Foam Roll – 3 minutes. Cressey Warm-up. Overhead Squat Holds. STRENGTH ENDURANCE:  “Lynne with Rings” 5 Rounds for Max Reps of each: Ring Dips Pull-ups (Strict – […]

Friday, 1/13/12

Daffy has been attending Intro to Oly pretty consistently for the last few months. Here, he PRs his clean and jerk by something ridiculous like 40lbs. at 190lbs. (the plates on the bar are kilos). [youtube=] “Start by doing what’s necessary, then what’s possible; and suddenly you are doing the impossible.” – St. Francis of […]

Friday, 9/23/11

There is an Open House event at CrossFit Aspire in Cherry Hill, NJ tomorrow (Saturday) – it begins at 9am.  Go here for more information! “You have to expect things of yourself before you can do them.” – Michael Jordan Don’t forget that the first Intro to Olympic Lifting Class of the season is tomorrow […]

Friday, 9/16/11

This is your last chance to buy a ticket to the Paleo Seminar that will be taking place this Saturday at CFCC from 9a-4pish. Again, this Seminar is by FAR the best way you can get a step up on to the next round of the Nutrition Challenge set to begin in October.  One lucky […]

Tuesday, 7/26/11

Are you interested in going to York, PA this coming Saturday to watch the Olympic Lifting Meet? Please respond in the comments so we know who to email when we coordinate rides!  We’ll leave the gym at at least 730am on Saturday and probably be back in the evening. Sometimes You Gotta Just Do it […]

Tuesday, 7/5/11

GYMNASTICS is Tuesday night at 730pm – come out if you’d like to get that muscle-up! Demolition of the basement happens tomorrow – the morning classes will hear most of the noise but there may be dust, etc. Just a little warning for those of you who were expecting a pristine environment (ha!) Self Myofascial […]

Thursday, 2/24/11

Classes tomorrow are at 6a, 7a, 8a, 9a, noon, 430p, 530p, 630p with a 730p gymnastics class (see Programming below!) Please don’t forget to bring your items in for Shana to screen print with the CFCC logo for $10 per item! ACTIVATION: 5 minutes of pushup depth drops, sets of 2. POWER: Push jerk x […]