Tuesday, 4/5/11. Workout of the Day.

Reminder: The first nutrition seminar will be THURSDAY AT 5:30 INSTEAD OF THE NORMAL WOD. I will be introducing this season’s CFCC BCCC.  Please plan accordingly.   SMR for the Day: Foam roll your “lats”. 1.  Grab a foam roller. 2.  Roll around on your lats for at least 1 minute per side. 3.  Use […]

Monday, 4/4/11. Workout of the Day.

Great job to everyone who competed at the South Philly Rumble yesterday!   “Starting Defense”  (Erin, Sammy, Marc, and I) took 5th place overal.  EVERYONE who competed yesterday was hitting PRs, and really showing a ton of heart.  Thanks everyone, you made us very proud coaches and teammates. -Greg   Self Myo-fascial Release (SMR) for […]

FRIDAY, 3/4/11

Classes tomorrow are at 6a, 7a, 8a, 9a, 12p, 430p, 530p, and 630p.  It’s supposed to be 47 degrees – that’s practically spring! Also, Brandi and Malika are in need of two CFCC dudes to step up to join their team for the CF South Philly Rumble. It’s April 3 – and you definitely have […]

Thursday, 2/17/11

Classes tomorrow are at 6a, 7a, 8a, 9a, 12p, 430p, 530p, 630p and a 730p Gymnastics class. Remember to register your team for CrossFit South Philly if you haven’t already aaaaand sign up to go with us to CrossFit Aspire this Saturday! We’ll be leaving at around 830am from the gym and be back before […]

Friday, 2/4/11

Classes are at 6a, 7a, 8a, 9a, 12p, 430p, 530p and 630p.  Get some, CFCC!  Please tell your friends about this post, folks! Thanks so much for your support! You can do a lot with gymnastics. :) [youtube=http://www.youtube.com/watch?v=6mgFdn4lfrE&feature=player_embedded] Beef Shanks and Cabbage from the Slow Cooker – you too can have a day like this. […]