Workout of the Day: Sunday, 6.7.15

Congratulations to May’s Member of the Month Mohammad Al-Ramzi! Learn more about Mohammad and why he was voted CFCC’s MOTM in the featured post! WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of general mobility focusing on feet, calves and hips+ 400m Run 1 Round: 30ft high knees, 30ft over/under the fence, 30ft butt kicks, 30ft […]

Workout of the Day: Sunday, 5.31.15

WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of mobility working on feet, ankles and calves 30ft jog fwd, 30ft jog bwd, 30ft toy soldier, 30ft SL DL, 30ft spiderman + oh reach, 30ft inchworm + 3 scap push ups CONDITIONING: In teams of two, alternating complete rounds 10 minute amrap 10 Step Up up and […]

Workout of the Day: Saturday, 5.23.15

Rowing Seminar Postponed The indoor rowing seminar originally scheduled for this Sunday has been postponed until June. Those who registered for the event should have received an email including options to attend in the future. Once the new date is confirmed we will post it on Mindbody, so stay tuned! Upcoming Holiday Hours and Events Memorial […]

Workout of the Day: Friday, 11.14.14

 “Indoor Rowing: Preparing for a 2k Race” WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll and lax ball as needed for 3 minutes 3 Rounds: 100m Row, 30ft Spiderman Step + OH Reach, 30ft SL DL STRENGTH: A1. Pause Front Squat @ 22X1 x 5 reps x 3 sets, Rest 60 seconds *60-70% of 1RM […]

Workout of the Day: Tuesday, 9.2.14

For those interested in attending the first and only home GRID match this Thursday, September 4th at the Liacouras Center please email perrin@crossfitcc.com. Unfamiliar with the new and upcoming sport of GRID?  There are officially 5 days left to vote for CFCC as the Best CrossFit in Philly! Are you interested in learning more about how to optimize your performance, […]

Workout of the Day: Monday, 8.25.14

Come learn how to improve your pull-up on your own, build a handstand from the ground up, and back flip during ONE or all THREE of our CFCC Gym-Nasty clinics. Sign up here! Vote for CFCC as the Best CrossFit in Philly! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, quads, adductors and lats for 4 minutes […]

Workout of the Day: Monday, 8.18.14

Vote for CFCC as the Best CrossFit in Philly! Are you interested in competing the CrossFit Team Series? Email perrin@crossfitcc.com   WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, quads, adductors and lats for 4 minutes then quadruped extension-rotation drill x 8/side x 1 round, 10 wall squats,  30ft toy soldier,  30ft spiderman step + OH […]

Workout of the Day: Monday, 8.11.14

CFCC has been nominated once again as one of Philly Hot List’s Best CrossFit Gyms in the city. We’d be so appreciative if you could click to cast your vote and tell your friends and family how much you love your #basementofdreams. Your recommendations are what keep CFCC great and growing – THANK YOU for […]

Workout of the Day: Monday, 7.21.14

Meet Lauren, the WINNER of the Summer Recharge! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine for 2 minutes then quadruped extension-rotation drill x 8/side x 2 rounds, wall quad stretch or spiderman 1 min/side, 10 wall squats, lying lat stretch 1 min/side, 10 push up w/plus STRENGTH: A1. Front Squat @ 22×1 x 3 reps […]