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Workout of the Day: Tuesday, 6.3.14

This Sunday, don’t forget!  We’re hosting the one and only Mike McKenna for a Strongman Seminar! The schedule will be altered to allow use of the gym for this seminar. All the details are here and all the coaches will be there – we’d love for you to come out and learn with us. ALSOOOOO….. […]

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Workout of the Day: Wednesday, 5.28.14

FOR ALL YOU RECHARGERS! Reading Terminal Market: Learn how to navigate this amazing local resource to find the best quality meats, veggies, and other healthy staples in a way that allows you to stick to a sustainable budget AND support area farms and producers. We’re meeting at CFCC at 7:45am this Saturday (5/31) and will walk over together to […]

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Workout of the Day: Saturday, 5.10.14

Day One of the Brotal is in the books.  Nice Job Athletes! The Next Heats will start Sunday. Bring a Friend at 9am Strongman Inspired Workout of the Day at 10am Warmup: Lax ball serratus – 1 min/side Lat stretch – 1 min/side 30 sec HS hold Activation: Single Arm Farmers Carry 60ft, 15 min […]

Workout of the Day: Saturday, 5.3.14

Everything is better with Friends 9am Bring a Friend Movement Prep: Foam Roll and Lax Ball, 10 min Skill: Handstand, review of the tripod and headstand. CONDITIONING: “Bubbles” AMRAP 12 minutes: 10 Burpees 25 Double Unders *The sub for double unders is 40 single unders for those that are totally new to jump roping. For CrossFitters […]

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Workout of the Day: Monday, 4.21.14

Congratulations to those who competed in their first strongman competition! Way to make CFCC proud! Below, Jeff Martone talks about the kettlebell thruster.  Pay close attention to the front rack position. Here Mike Burgener explaining the 1 and 1/4 front squat Monday: Movement Prep: Spiderman Step w/ twist (5 per side) Lunge step to step up […]

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Workout of the Day: Saturday, 4.19.14

Bring a Friend is at 11am Today. On a side note, we have a few CFCC athletes competing at South Mountain CrossFit for their first strongman competition today. Send them good vibes! 10AM “Strongman Inspired” Workout of the Day SMR: Lax ball pecs – 1 min/side, Lax ball glutes – 1 min/side Movement Prep: Prone […]

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Workout of the Day: Tuesday, 4.8.14

Did YOU know that the man below (minus the pigs) is teaching a Strongman Seminar here in June? Sign up today to save your spot! WORKOUT OF THE DAY: MOVEMENT PREP: 2 rds: Low trap pull downs x10 Push up w/ plus x10 Lying T’s x10 STRENGTH: 3×15 @70-80% of 15RM (15 min) *estimate based on 5-10 […]