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Workout of the Day: Wednesday, 4.1.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… […]

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Workout of the Day: Friday, 2.27.15

WORKOUT OF THE DAY: MOVEMENT PREP: banded hamstring stretch 1 min/side, banded lat stretch 1 min/side, forearm stretch/mashing 2 minutes BARBELL WARM UP: In teams of two (same partners for judging), P1 and P2 will alternate work, P1 – 5 Front Sq, 5 RDL, 5 Push Press (w/empty BB) P2 – Sumo Squat Hold P1 […]

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Workout of the Day: Saturday, 11.15.14

TOMORROW is the deadline to sign up for the Stache Showdown! Help do your part to support the Movember Project ! COMPETITOR TEAM PRACTICE: SKILL: Strict MU Development A1. Ring Bottom Dip Holds x 10-15 sec x 3 sets, Rest 90 seconds -rings/elbows pressed up against torso. Eyes facing forward. Entire body tight and straight -objective is to […]

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Workout of the Day: Wednesday, 10.22.14

Sign ups for the Total on Halloween (10/31) are live! Select the “Seminars” tab on Mindbody and reserve your heat time! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and quads for 3 minutes, partner assisted wall quad or superman stretch x 60 sec/side + 2 Rounds: 10 vertical jumps, 10 pass throughs w/pvc, 10 […]

UniNatsAll

Collegiate Nationals, a review.

For those of you who have been hiding gleefully in a pile of leaves somewhere in autumnal Philadelphia, Liberty Barbell Club spent the weekend of September 27th and 28th taking 4 of 6 qualified athletes to Collegiate Nationals to compete. The 6 qualified athletes were: Silvana Gonzales, Lizette Salomon, Paige Alexander, Leah Pandiscia, Ryan Basa, and Mike Zoda. The […]

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Workout of the Day: Saturday, 10.11.14

COMPETITOR TEAM PRACTICE: SKILL TESTING:  2 Minutes Max Rope Climb Rest 60 seconds 2 Minutes Max Pistols (alternating) Rest 60 seconds 2 Minutes Max Double Unders STRENGTH:  EMOM x 15 minutes Hang Snatch + Snatch Below are some suggested loads per set (by %) for different individuals: Needs to work on skill: 50, 55, 60, 65, 65, […]