Workout of the Day: Monday, 11.2.15.

The Spooky CrossFit Total Congratulations to everyone who came out for the Total this past Friday! If you haven’t checked them out yet, here are some pictures from the day. There were a ridiculous amount of personal records set and creative costumes on display. There will be a full recap of results later in the […]


Workout of the Day: Wednesday, 7.29.15.

CF Endurance Running Classes Starts Today! If you enjoyed last Tuesday’s class make sure you check out our first official CrossFit Endurance class beginning this week at 7am with Coach Wylie! Contrary to popular assumptions, running is in fact a skill. Most of us are not taught proper drills or technique when it comes to running, therefore […]


Workout of the Day: Monday, 7.6.15.

CFCC Open House We will be hosting a CrossFit Open House on Saturday, July 18th, from 10-1130am and we would love YOU to be there! Come learn more about CrossFit, get in a GREAT workout, take a gym tour and get to partake in a little Q&A time with some of the Coaches at CFCC! […]


Workout of the Day: Monday, 6.15.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 3 minutes, Wall quad or spiderman 1 min/side, 2-3 Rds: 30ft spiderman + oh reach, 10 wall facing squats, 10 scap pull ups STRENGTH: A1. Front Squat @ 90-95% x 1 rep x 3 sets, Rest 90 seconds A2. Strict Pull Up x 10-12 reps […]


Workout of the Day: Monday, 5.4.15

The Brotal Sign up for CFCC’s Spring Total aka “The Brotal” under seminars in Mindbody! ALL CFCC members are highly encouraged to participate. We will be running 90 minute heats on the hour in the morning, afternoon, and eveningNEXT Friday, May 8th! This years tests will include: 1RM Clean, 1RM Bench Press, and 1 set of […]


Workout of the Day: Friday, 4.17.15

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/Wall Quad stretch 1 min/side, Banded lat stretch 1 min/side 3 Rounds: 10 goblet squats, 10 glute bridges, 10 hollow rocks STRENGTH: A. Squat Clean @ 75% 1RM Clean x 2 reps x 2 sets, 80% x 1 rep x 2 sets B. Back Squat @ 65% x 5 […]


Workout of the Day: Saturday, 3.21.15

COMPETITOR TEAM PRACTICE STRENGTH/CONDITIONING: Active Recovery 1K row @ 80% Rest 1:1 x3 OR A. High Hang Power Snatch – build to a tough single in 15 minutes B. Back Squat x 3 reps x 4 sets – based off feel + 5 Rounds 1 Rope Climb (legless if possible) 5 Squat Cleans (185/115#) 7 Burpee […]


Workout of the Day: Monday, 12.8.14

HELP CFCC DO GOOD THINGS THIS HOLIDAY Every year (especially around the holidays), we as a community try to take the opportunit to be grateful for everything that we’re blessed to have and try to do a little something kind for the world around us. This year, we’re collecting toys and supplies to donate to […]


Workout of the Day: Monday, 11.23.14

Congratulations to all of the athletes who competed in the Stache Showdown and Philadelphia Marathon events this weekend! We are especially proud of the 27 male and female teams on Saturday who braved the chilly morning to compete in the 3rd annual Stache Showdown to support Movember. The mustache, beard and flannel game were strong as […]


Workout of the Day: Monday, 11.10.14

Today marks the beginning of a testing week in a new phase. As I have written about in the past, I highly encourage everyone to keep track of their numbers in a journal, spreadsheet, phone app, or any method that is easiest in order to have numbers to reference throughout the cycle. We just spent […]