Workout of the Day: Monday, 8.10.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and t-spine for 2-3 minutes,  super front rack stretch w/band 1 min/side, gastroc/soleus stretch 30 sec/foot 30ft spiderman + OH reach, 30ft lateral lunge, 10 air squats w/3 sec pause in bottom, 10 scap push up, 10 scap pull up STRENGTH: A. Front Squat x 80% x […]


Workout of the Day: Monday, 7.6.15.

CFCC Open House We will be hosting a CrossFit Open House on Saturday, July 18th, from 10-1130am and we would love YOU to be there! Come learn more about CrossFit, get in a GREAT workout, take a gym tour and get to partake in a little Q&A time with some of the Coaches at CFCC! […]


Workout of the Day: Friday, 6.26.15.

#EATWITHAPURPOSE Podcast Episode #4 is up! The Great American Strongman Competition There will be no formal classes held tomorrow in lieu of the GASC. There will be an “at home” workout posted for members. All spectators are encouraged to come watch some of the strongest athletes in the area throwdown in the streets of Philadelphia! Best […]


Workout of the Day: Friday, 6.19.15.

Corporate Wellness “Strength anywhere is strength everywhere.” – Erin Farmer, CFCC founder. As we continue to refine our craft and expand our abilities to reach more individuals who want to begin their fitness journey, we are excited to formally introduce our Corporate Wellness program in 2015. We believe CrossFit is unmatched in its ability to build […]


Workout of the Day: Friday, 6.5.15

New Products at CFCC! We are now stocking two fantastic products we would like to offer our members to help supplement or aid in their training and recovery. Fuel for Fire was born when a busy mom who was trying to eat a clean, real food diet wanted something better then protein bars. She started eating her […]


Workout of the Day: Monday, 5.18.15

CFCC Rowing Seminar Sunday 5/24! It’s back! CFCC is hosting a two hour rowing seminar on Sunday, May 24th from 12-2pm to provide athletes with the tools to improve their skills and technique on the erg. The seminar will be led by a very experienced former national champion rower, and involve comprehensive instruction and breakdown […]


Workout of the Day: Friday, 4.10.15

Beautiful Muscles: A Fireside Chat Ladies of CFCC – it’s been awhile since we had a casual chat about navigating the world as a Woman Who Barbells (TM). By popular demand, your female coaches are co-hosting a laidback discussion to take any questions and share their own experiences in hopes that you’ll be able to […]


Workout of the Day: Friday, 3.27.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads/t-spine 3 minutes, banded lat stretch 1 min/side, wall quad/spiderman 1 min/side 3 Rounds: 10 pulls on the rower (sprint start), 30ft spiderman + oh reach, 10 wall facing ohs CONDITIONING: 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 […]


Workout of the Day: Monday, 3.23.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… […]


Workout of the Day: Monday, 3.16.15

Recovery How the body adapts to the stress of exercise and training effects can be different for everyone. The open can be a stressful time for some, and you might be feeling more “beat up” then usual. When it comes to recovery, it’s important to understand why it is important, and what it can do to improve performance, as […]