Workout of the Day: Saturday, 1.15.14

A little weekend reading: Are you Recovering or are you just Resting? – there’s a DIFFERENCE! Why I’m Changing my Tune on the Paleo Diet – change is a good thing. “The will to win is nothing without the will to prepare.”  ― Juma Ikangaa COMP PRACTICE, 8-10am: led by Record. Are YOU interested in being […]


Workout of the Day: Saturday, 1.18.14

Don’t forget! If you’re interested in maximizing your competitive potential in CrossFit at CFCC, you should definitely be joining us for Competitor’s Practice every Saturday from 8-10am. We work more advanced skills, have a chance to complete slightly more skill-dominant workouts, and practice movements for efficiency. We’d love to have you join us if competing […]

Weighted Push-ups

Workout of the Day: Saturday, 1.11.14

WORKOUT OF THE DAY: 10am squatting : 1. Movement prep: learn to flamenco with Voz.  Then, 2.  Back squat, Work up to a peak of 1 rep. 3.  Using 90% of peak, Perform 8-15 singles within 10m time limit. No missed reps! 4.  Using a wall ball or kettlebell, perform 7 sets of 3 goblet jump […]


Workout of the Day: Saturday, 1.4.13

THE FREE-TO-MEMBERS NUTRITION SEMINAR IS TODAY FROM 1-3PM! Whether you’re new to CFCC or have seen every incarnation of the BCCC-now-called-RECHARGE – the nutrition seminar is for you! Grab a cup of coffee after you train tomorrow and join Meg and Perrin to chat about nutrition the CFCC way, and how it relates to everything from your […]


Workout of the Day: 12.14.13

Sign up for the Rittenhouse Run! 3-ingredient paleo naan bread – droooooooool. Check out our holiday (Dec 22-Jan 2) schedule! The main ingredient of stardom is the rest of the team. – John Wooden WORKOUT OF THE DAY: STRONGMAN STYLE! In teams of 3-4: Three 4 minute rounds for max push press reps: 180′ yoke […]