Workout of the Day: Sunday, 2.7.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats and quads 5 minutes, wall quad/spiderman 1 min/side 2 Rounds: 30ft spiderman + OH reach, 30ft crab walk, 30ft lateral lunge, 30ft inchworm CONDITIONING: Teams of 2 must complete the following, Double Partner “Jackie” 1k Row 50 Thrusters (45/33#) 30 Pull Ups Notes -One person working […]


Workout of the Day: Wednesday, 1.20.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to upper trap and glutes 4 minutes 2 Rounds: 5 yoga push ups + 5 rocking ankle mobilizations/leg, 10 bird dog, 3 single arm raises in squat/arm STRENGTH: A1. DB Lateral Box Step Ups  x 5/side (20/15”) x 3 sets, Rest 30 seconds A2. Handstand Hold x 30-40 seconds […]


Workout of the Day: Monday, 12.21.15.

Meet the ULiftU Interns! Giancarlo “Gianni” Morante Alexandra “Lexi” Ashcraft WORKOUT OF THE DAY: MOVEMENT PREP: Half kneeling hip flexor stretch w/glute activation x 1 min/leg, 10 T’s w/10s hold on last rep, 10 I’s w/10s hold on last rep 1 Round: 10 pause goblet squats, 10 scap push ups, 10 rocking ankle mobilizations /leg, 10 […]


Workout of the Day: Friday, 12.18.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes + quads/adductors 2 minutes 2 Rounds: 3 TGU Sit Ups/arm, 10 hollow rocks or hold w/pvc OH, 10 arch rocks w/pvc OH, 10 wall facing OHS, STRENGTH: A. Snatch Balance + OHS @ 22×1 tempo (1+2) x 3 sets heavier than last week B. Front […]


Workout of the Day: Friday, 11.20.15.

The 2015 Stache Showdown is TOMORROW! Mark your calendars for the 4th annual Stache Showdown. This amateur (non-sanctioned) partner strongman competition has been raising awareness of men’s health issues for the last four years, AND this year we would like to build awareness for a new Philly based non-profit, UliftU! Sign ups are still open until […]


Workout of the Day: Friday, 11.13.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes, Upper back medball pvc stretch – collect 1 minute 2 Rds: X-band or lateral walks x 10 steps/direction, Sumo Squat to Stand x 10, 5 Scap pull ups + 5 kip swings STRENGTH: A. Muscle Snatch from pause above knee – build to a tough […]


Workout of the Day: Wednesday, 11.11.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes, lax or softball to lat/serratus and glutes x 3 minutes 2 Rds: 10 steps x-band or monster band walk/direction, 30ft spiderman + OH reach, 30ft broad jump STRENGTH: A. Clean Pull Under x 3 reps x 3 sets – building from last week’s heaviest weight -start from […]


Workout of the Day: Friday, 8.28.15.

CFCC Beach Day Come with us to the beach! We are headed to Ocean City, New Jersey this Saturday (8/29) between 10th-11th street. Bring yourself, friends, family, games, and food if you wish. There are bathrooms conveniently located at our location, as well as plenty of options for food on the boardwalk. Be prepared for a […]


Workout of the Day: Friday, 7.31.15.

More coaching tips from CFCC’s own Coach Justin and Morgan! The Wall Walk-Up is a great movement to throw into a warm-up with just about anything that you might need to do overhead (pressing, benching, jerking) but it is also a challenging way to get in some anti-extension (“sexy” back) trunk work. Take a look, […]