488137_10151493124950762_1814954264_n

Workout of the Day: Sunday, 5.4.14

Sunday Benchmark Wallball science at it’s finest. Movement Prep:  Track Warmup Skill: Box Jump and WallBalls, work on accuracy and consistency. Conditioning: “Kelly” 5 rounds for time 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

1981916_10152270709980762_1941244180_n

Workout of the Day: Sunday, 4.20.14

Sunday is all about the Benchmarks. Ring dips can be tough, but kipping is a good way to keep moving through your reps! SMR: Lax Ball pecs 10 passes/side – Lax ball Traps in glute bridge, 10 passes/side – Pec minor Release, 1 min/side Movement Prep: Track warmup Activation: Barbell Warmup, Review Ring Dip Benchmark: […]

DSC_0431

Workout of the Day: Sunday, 4.13.14

“Sunday Benchmark Workout” Each Sunday will feature a benchmark workout during this cycle! SMR: General Foam Roll/Lax Ball, 5 min Movement Prep: Track Warm Up Skill Review:  American Kettlebell Swing Conditioning: “Helen” – Three rounds for time Run 400m 21 Kettlebell Swings (1.5/1) 12 Pullups Don’t forget to buy tickets for CrossFit Regionals HERE 

20130914-192919.jpg

Workout of the Day: Sunday, 9.15.13

Arianna Bickle will be leading a restorative yoga session today at CFCC at 11am! Arianna has been a member of CFCC for about a year and has recently come back to Philly from teaching vinyasa yoga in her home state of Michigan. This is a new type of Croga session at CFCC we’ll be trying […]

Benchmark, 5/12

Sunday, 10/16/11

Thanks to all of you who came out to support the Oly Lifters yesterday afternoon! We had a lot of fun and I know a lot of the lifters appreciated the preemptive pressure. If you’d like to attend the actual meet it will be taking place in Moorestown, NJ (about 20 minutes away) – let […]

Sunday, 9/25/11

A reminder that if you haven’t emailed about this post yet – you need to as soon as possible! The Body Change Composition Meetings will be taking place all day this Wednesday but you MUST reserve your spot to gain access to being involved this round! A few coaches, including myself, went to see the […]