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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 […]

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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, […]

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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 […]

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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 […]

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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 […]

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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 […]