Workout of the Day: Thursday, 4.14.16.

WORKOUT OF THE DAY: MOVEMENT PREP: banded pec stretch 1 min/arm, lax ball glutes and hips 3 minutes 2 Rounds: 30ft bottoms up kb waiters walk, x-band walk 10 steps/direction, pancake good morning x 10 (slow) STRENGTH: A1. CG Bench; 70-80%x5 x 3 sets, no rest A2. 30ft Double KB Front Rack Walking Lunge x 3 […]

Workout of the Day: Thursday, 8.20.15.

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, 8.11.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball gastroc/soleus 1 min/leg + 1 min stretch per leg (30s gastroc/30s soleus),  banded lat stretch 1 min/side, banded pec stretch 1 min/side 2 Rds: trap 3 raise x 10 reps/arm, toe touch progressions x 5 reps/w toes elevated + 5 reps + heels elevated, 10 scap push ups STRENGTH: A1. […]

Workout of the Day: Thursday, 7.30.15.

Rowing Seminar THIS Sunday from 12-2pm Rowing is a critical part of CrossFit. We use the Concept2 often within workouts, where seconds and energy can be lost or won. Whether you are sprinting for 30 seconds or rowing a 2k TT, every correct or incorrect stroke can have dramatic implications on the results. If you […]

Workout of the Day: Wednesday, 5.27.15

Summer Nutrition plus FREE Nutrition Seminar This Saturday The Challenge: #eatwithapurpose Create your own goal set based on your abilities from the start date (June 1st to July 3rd) and we will lead you through 5 weeks of 1 challenge per week meant to help you eat and train with a purpose! There is NO buy-in. And […]

Workout of the Day: Monday, 7.21.14

Meet Lauren, the WINNER of the Summer Recharge! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine for 2 minutes then quadruped extension-rotation drill x 8/side x 2 rounds, wall quad stretch or spiderman 1 min/side, 10 wall squats, lying lat stretch 1 min/side, 10 push up w/plus STRENGTH: A1. Front Squat @ 22×1 x 3 reps […]