10393731_10152602737855762_544888967024747694_n

Workout of the Day: Saturday, 8.30.14

COMPETITOR TEAM PRACTICE: SKILL: 3 Rounds L-Sit Ring Support Hold x 60 sec amrap, Rest 60 seconds Handstand Walk x 60 sec amrap, Rest 60 seconds STRENGTH: A. Every 90 seconds, for 15 minutes (10 sets)Split Jerk x 2 reps(Pause for 2 full seconds in the receiving position before recovering – makenotes and adjustments to your footwork and weight […]

548266_10150991289260762_29815598_n

Workout of the Day: Saturday, 6.14.14

PROM IS TONIGHT! Come join us from 7pm – 11pm for food, drinks, music and FUN! You won’t want to miss it!   WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed for 5 minutes. Cat Camel x 10, Bird-dog x 10, 30 ft Spider-Man Step plus Reach Behind, 30 ft Bear Crawl Forward, 30 ft Bear […]

DSC_1673

Workout of the Day: Friday, 1.3.14

The New Programming/Coaching Schedule at CFCC debuts on Monday! (the 6th) Take a look at this post if you haven’t already and if you’re interested in signing up for an Accelerate Cycle – today’s the last day to pay – be sure to email info@crossfitcc.com with any questions you might have about this! Additionally, the […]

Saturday, 11/12/11

Wanna wish Stephen Downs and Kelly Quinley a VERY Happy Wedding? Come to the 9am workout and train with Stephen on the day of his WEDDING! :) Congrats, you two! We love you! Stephen’s Wedding Workout (9am Class open to all members of CFCC!) METABOLIC CONDITIONING: With a partner. 10, 9, 8, 7, 6, 5, […]

Tuesday, 10/4/11

For those of you interested in fueling during Endurance Sports while still providing for your bodies’ overall health: check out thatpaleoguy’s perspective on “Train Low, Race High”. Eating differently is almost ALWAYS about more than just eating… check out this post from Sarah Fragoso of EverydayPaleo. SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps with PVC, […]

Wednesday, 8/17/11

Do your shins hurt when you run? Check out Coach Liz’s analysis over at Resilient Running! Are you fascinated by the results of the recent Nutrition Challenge? Do you love CrossFit but still struggle with the phrase, “you can’t out-train a bad diet”? Then this Seminar is for YOU and it’s happening RIGHT at CFCC! […]

Sunday, 7/17/11

Good luck to all or Penn MEDers who are doing the Mud Run today!  Have fun and get dirty! :) Thank you so much to EVERYONE who helped out with Sammy’s 21st Birthday PROM NIGHT.  We loved seeing all of you looking at absolute finest and bustin’ a move. If you want to help clean […]

Friday, 7/8/11

Come to Sammy’s birthday party/CFCC PROM! :) If you’re a member, you’re invited – RSVP here! Like Team Workouts? Come out this coming Sunday at 12pm for a fun one! SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 1 minute to each pec, 1 minute per side of area between shoulder blades. MOBILITY: Shoulder Range and Positional […]