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 […]

DSC_5961

Workout of the Day: Wednesday, 8.14.13

Molly, at the top of the deadlift – note: there’s no lean back here, and definitely no roundness in the back. If you’re looking for a more definitive image of what I mean check this out, but in the very first “YES” portion, please note that our friend should be keeping his gaze neutral or, […]

DSC_0774

Workout of the Day: Saturday, 7.6.13

Below, Kevin and TK in the middle of “Cynthia” from a week ago. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders, 5 minutes. Hollow Rock – 1 minute. Superman Rock – 1 minute. Hollow to Superman, 1 minute. Handstand Hold (Wall-Facing) – 1 minute. Tripod Practice – 1 minute. SKILL WORK: The Strict Handstand […]

Screen Shot 2013-06-30 at 10.07.55 PM

Workout of the Day: Monday, 7.1.13

It’s (after Prom) Peak Week! Just a reminder about the schedule for this week, friends: We’re doing a BIG workout outside on the 4th at 10am but all other classes will be cancelled! Below, guess who got their Level 1 Certification over the weekend?  Pictured are (left to right): Giulia, Adrian, Austin Malleolo (CrossFit Level […]

DSC_6600

Workout of the Day: Friday, 6.7.13

Don’t know what Regionals is all about? Coach Cassie is actually writing about CrossFit for Philly.com (how cool is that?!) – read her article about Regionals here! Interested in doing stuff with other CFCCers?  Check out this nifty Facebook group. Jen stands up amidst a small crowd of attentive athletes during a successful, but particularly […]

DSC_6094

Workout of the Day: Saturday, 4.27.13

HYBRID/ADVANCED OLY, with Jim, 9-11am and 1-3pm. WORKOUT OF THE DAY, with Chris, 9am and 2pm. SQUATTING ONLY, with Tim and Chris, 10am. OLY BASICS, with Jim and Chris, 11-1230pm. BEACH SEASON, with Chris, at 1pm. GYMNASTICS, with Tim, at 1pm. Antonio, coming up from the very bottom of a beautiful back squat.  His spine […]

intensity

Thursday, 4.18.13

GYMNASTICS, with Danny, at 6am, 530pm, and 630pm. (Muscle-ups and Strict Handstand Push-up Practice). SQUATTING ONLY, with Danny, at 430pm. ADVANCED OLY, with Jim, 3-5pm, 5-7pm, and 7-9pm. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders, 5 minutes. Deep Squat Belly Breathing plus Lat Stretch, 1 minute. Barbell Assisted T-Spine Extension, 1 minute per […]

DSC_1782

Workout of the Day, 4.6.13

INTRO to OLY, with Chris, 9am. HYBRID/ADVANCED OLY, with Chris, 10-12pm, and Chris, 2-4pm. SQUATTING ONLY, with Tim and Cassie, 10-11am. CROGA, with Tim, at 11am. SQUATTING ONLY, with Cassie, at 11am. CONDITIONING ONLY, with Tim and Cassie, at 12pm. OPEN WOD Repeats or First-timers on the Competitive Team, with Tim, 1-3pm. Coach Jim and […]

DSC_5863

Workout of the Day, 4.5.13

INTRO to OLY, with Jim, 6am, with Danny, at 430pm. HYBRID/ADVANCED OLY, with Jim, 7-9am, with Cassie, 530-730pm. GYMNASTICS, with Danny, at 530pm and 630pm (handstand everything!) ROWING, with Greg at 630pm. FOUNDATIONS, with Greg at 730pm. Below left, Joco (not his real name) and right, Mr. Hand (sort of his real name) – two […]

DSC_0612

Workout of the Day, 3.12.13

FOUNDATIONS, with Greg, at 530pm. Clair stands up with a 75lb. snatch mid-WOD last Thursday while Andrea judges.  Great work from both of these new CFCC athletes! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Pecs on Floor – 3 minutes, Lax Ball Upper Traps in Glute Bridge – 3 minutes.  Band Pec Stretch, 30 seconds […]