Workout of the Day: Thursday, 3.3.16.

Join us TONIGHT at 8pm for our open viewing party followed immediately by our 16.2 head to head match up featuring “Battle of the Besties” WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball pecs, triceps and upper trap x 5 minutes, gastroc/soleus stretch 1 min/leg 2 Rounds: 5 SL KB RDL/leg, 5 SA Russian KB Swings/side, […]

Workout of the Day: Thursday, 1.21.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors 3 minutes, Banded pec stretch 1 min/arm 2 Rounds: 30ft bottoms up kb waiters walk/arm, 5 SL DL/leg, 3 TGU sit up/arm STRENGTH: A. Clean Pull + Power Clean (1+1) – 7 minutes of work building from last week B. Jerk Dip w/2 sec pause in dip + Split […]

Workout of the Day: Thursday, 4.30.15

The Brotal Sign up for CFCC’s Spring Total aka “The Brotal” under seminars in Mindbody! ALL CFCC members are highly encouraged to participate. We will be running 90 minute heats on the hour in the morning, afternoon, and evening NEXT Friday, May 8th! This years tests will include: 1RM Clean, 1RM Bench Press, and 1 set […]

Workout of the Day: Thursday, 4.16.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and hamstrings 4 minutes 2 Rounds: 10 wall facing ohs w/pvc, 10 leg swings (side/fwd/bwd), 10 kip swings (focus on hollow to superman) STRENGTH:  A1. Good Morning x 8 reps x 3 sets, Rest 60 seconds A2. TGU x 1/side x 3 sets @ tough weight, […]

Workout of the Day: Thursday, 4.9.15

Active Release Technique (ART) at CFCC We’re thrilled to welcome Glen Oaks Health & Spine to the CFCC Family as the only Active Release Technique (ART) provider in the Center City Area. What is ART? ART is a hands on approach to injuries of the muscles, tendons, fascia, nerves, and the surrounding tissues. Active Release provides […]

Workout of the Day: Saturday, 2.28.15

(Sort of) Weekly Bulletin of Open-Related Opportunities COMPETITOR TEAM PRACTICE: Athletes who plan on completing open workout 15.1 during this time must be prepared to have someone judge you.  MOVEMENT PREP: General Mobility for 5 minutes. w/monster band below the knee: 30ft lateral walk, 10 glute bridges, 10 air squats x 2 sets 10 t’s […]

Workout of the Day: Wednesday, 2.4.15

New Elements Cycles Registration is open for the next round of Elements! The next cycles being offered will be starting the week of February 16th on the below days Tuesdays, Wednesdays, and Fridays from 6am and 7am with Erin  Mondays, Wednesdays, Thursdays from 530pm and 730pm with Morgan  Do you have a friend or family member […]

Workout of the Day: Monday, 12.15.14

Congratulations to Coach Ryan, Silvana and Sayra on a job well done this past weekend at the American Open! We are so proud of each and every one of you! Coach Basa went 6/6 and swept Bronze in the Snatch, C&J, and Overall in a very competitive men’s 56kg weight class. It was a fantastic performance overall and we commend […]

Workout of the Day: Tuesday, 11.18.14

 “Coming together is a beginning. Keeping together is progress. Working together is success.” – Henry Ford WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes foam roll as needed, tricep to softball rolling w/elbow flexion/extension 1 min/side, 60ft Bottoms Up KB Waiters Walk/side x 2 rounds STRENGTH: EMOM x 12 minutes odd = 5 TnG Power Clean […]