Workout of the Day: Tuesday, 2.23.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Softball or lax ball mash pecs, triceps, upper trap, and glutes – 5 minutes 2 Rounds: Quadruped extension rotation drill 8/side,  half kneeling bottoms up kb strict press/arm x 5 w/5 sec hold on top on last rep, 5 single leg rdl’s/leg STRENGTH: A. Push Press + Push Jerk (1+2) x […]

Workout of the Day: Tuesday, 2.9.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 2 minutes, lax ball to pec x 10 passes/arm 2 Rounds: 10 cat & camel, 10 bird dog, 10 rocking ankle mobilizations, 30 second hs hold STRENGTH: A. PP + PJ (1+1) holding each rep 2 seconds OH x 3 sets B. Clean RDL […]

Workout of the Day: Friday, 11.6.15.

The 2015 Stache Showdown 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! WEIGHT CLASSES: Total Combined Partner Weight Lightweight women: […]

Workout of the Day: Thursday, 8.27.15.

Congratulations to Member of the Month Eric Doby! WORKOUT OF THE DAY: MOVEMENT PREP: lax ball upper trap in glute bridge 10 passes/arm, lax ball glutes 1 min/side, lax ball pec 1 min/side 2 Rds: 3 TGU/arm, 5 powell raise @ 30×0/arm STRENGTH: A. Push Jerk – 1. 1., rest 10 sec bt. reps x […]

Workout of the Day: Friday, 6.5.15

New Products at CFCC! We are now stocking two fantastic products we would like to offer our members to help supplement or aid in their training and recovery. Fuel for Fire was born when a busy mom who was trying to eat a clean, real food diet wanted something better then protein bars. She started eating her […]

Workout of the Day: Tuesday, 11.11.14

There are still a few days left to sign up for the Stache Showdown. Video standards have just been released for athletes participating. And even if you’re not participating, or on the fence, you will want to watch this video. Especially the last ten seconds… Sign up for the Stache Showdown here   WORKOUT OF […]

Workout of the Day: Saturday, 9.27.14

Best of luck to all of our competitors this weekend participating in the South Philly Rumble and University National Championships! COMPETITOR TEAM PRACTICE: SKILL: A1. 60 second amrap  Legless Rope Climb A2. 60 second amrap HS Walk (accumulate as much distance as possible) A3. 60 second amrap L-Sit Hold on Rings or P-Bars (accumulate as much […]