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: Tuesday, 1.19.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax/softball hamstrings and pecs 5 minutes, 10 cat & camel 2 Rounds: x-band walk x 10 steps/direction, 10 banded good morning, 3 inchworm w/5 second hold in extension STRENGTH: A. Hang Power Snatch  x 3 reps EMOM x 7 minutes -building in weight across 7 sets. Anything more than bar […]


Workout of the Day: Tuesday, 1.5.16.

The Pull-Up Project At CFCC, one of our long-held beliefs is that ANYONE can and should be able to do a pull-up. The simple act of being able to pull your body up over something whenever you need to is not only a primal need but obviously a basic start to creating a good foundation for […]


Workout of the Day: Tuesday, 12.8.15.

The 6th Annual Rittenhouse Run The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN in the format of a kind of movement-oriented scavenger hunt. Everyone can participate (we will even have a kids option this year!), and ugly sweaters are mandatory strongly suggested. […]


Workout of the Day: Tuesday, 11.10.15.

WORKOUT OF THE DAY: We are continuing this week post de-load with some testing for the new cycle including clean on Monday, push press on Tuesday, a heavy single bench press on Thursday, and muscle snatch on Friday. This cycle will continue to build on the strength we have developed during the past three months, […]

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Workout of the Day: Friday, 10.23.15.

ULIFTU Fundraiser TONIGHT! Join us for an evening of games (think 5-minute bouts of dodgeball, foam roller bowling, animal freeze tag, etc.) with the coaches at CFCC, pizza, and drinks all to support the start of ULIFTU! If you don’t like games that’s ok too! We do hope however that you like pizza! You can […]


Workout of the Day: Thursday, 9.10.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash triceps on BB or softball 3 minutes, seated pike stretch 1 min 2 Rds: 10 SL Alternating Glute Bridges, 30ft SA KB Waiters Walk, 30ft Goblet Lateral Lunge STRENGTH: A. Push Press – build to a tough double in 8 minutes B1. Snatch Grip RDL to knee x 5 reps […]


Workout of the Day: Thursday, 9.3.15.

Free Saturday Intro Classes Want to do CrossFit but feeling a little intimidated? On every Saturday in September at 12pm CFCC will be offering a FREE intro class to any and all levels of participants. Come experience how the ‪first and the best CrossFit gym in Philly trains, meet our full-time coaching team, and explore […]


Workout of the Day: Tuesday, 7.7.15.

Rowing Seminar – Sunday 8/2/15 CFCC is hosting a two hour rowing seminar on Sunday, August 2nd from 12-2pm to provide athletes with the tools to improve their skills and technique on the erg. The seminar will be led by a very experienced former national champion rower, and involve comprehensive instruction and breakdown of the rowing […]