Week of 11/12

This is a deload week as we prepare for the Philly Marathon, Half, and 8k this weekend. Monday Running 7a: 6×200 for quality, jog back to start for rest Rowing 530p: :30 on/1:00 off, 10 rounds Tuesday Rowing 7a: :30 on/1:00 off, 10 rounds Running 530p: 6×200 for quality, jog back to start for rest […]

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Monday, 10/1/12

ENDURANCE (Running) 7am, with Ave – also, remember, this WEDNESDAY at 730-9pm, we’ll be running the fourth evening in a five-week series of Comprehensive Running Classes as part of our “Reinvent Your Run” series. Sign up today! ENDURANCE (Rowing) 530pm, with Ave Endurance Programming is here.  Keep in mind, that with our new Endurance schedule, […]

Benching at the Noon

Wednesday, 9/26/12

CROSSFIT ENDURANCE, with Liz, 630am-7am – this is Liz’s LAST week of classes with us!  Come see her! ONE HOUR OLY, with Sammy, 12pm, 6pm, 7pm, 8pm Sign up for more “REINVENT YOUR RUN” fun! The next session is this evening at 730pm! A reminder about who you are. SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, Lower […]

Jan, mid Turkish Get Up - about to bring the back leg forward.

Wednesday, 9/12/12

CROSSFIT ENDURANCE, with Liz, 630am. ONE HOUR OLY with Sammy, 12-1pm, 6-7pm, 7-8pm, 8-9pm. WORKOUT OF THE DAY:  SELF MYOFASCIAL RELEASE: Foam Roll – 3 minutes. Lax Ball – 3 minutes. DYNAMIC WARM-UP: Turkish Get Up Skill Work.  Review the Lift and then, if you’re experienced with it, feel free to work up to something that feels a […]

fall

Fall is here!

THE FIRST DAY OF OUR NEW FALL SCHEDULE IS HERE! All week we’ll be helping you out by posting new classes here with their descriptions so that you’ll know how they might be useful to you.  To view the full schedule at CFCC in an easy format, go here. That said, don’t forget to mark your […]

FALL IS HERE!

THE FIRST DAY OF OUR NEW FALL SCHEDULE IS HERE! All week we’ll be helping you out by posting new classes here with their descriptions so that you’ll know how they might be useful to you.  To view the full schedule at CFCC in an easy format, go here. That said, don’t forget to mark […]

Monday, 8/27/12

It’s the start of a new cycle – check it out! THIS is happening at CFCC this Thursday.  Sign up here if you’d like to attend, and plan to train at 530pm if you train in the evening – this will be the only the available session and it WILL be outside. CROSSFIT ENDURANCE (Running) […]

2 Weeks Out from Total – new programming!

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Fall is for Food at CFCC!

From the woman who holds the title of CFCC’s second member EVER, deadlifted 300lbs., competed in an Oly Meet, rowed 1k in 3:57, and got her first strict pull-up on a 2-inch thick bar, Meghan Ramos, our master of All the Nutrition Things is here to deliver some serious information. Kick back over the weekend […]

Wednesday, 8/22/12

CROSSFIT ENDURANCE (Running) with Liz at 630am. CROSSFIT ENDURANCE (Rowing) with Liz at 530pm. FOUNDATIONS with Liz at 630pm. GYMNASTICS with Sammy at 730pm. <—- pistols work today… go if you can’t do ‘em! HYBRID OLY with Erin from 9-11am INTRO TO OLY with Sammy from 530-730pm. due to our recent Elements schedule there is […]