Workout of the Day: Wednesday, 12.10.14

Best of luck to LBC members Sayra, Coach Basa and Silvana who will be competing in the American Open this Friday in Washington DC. For more event information about the AO check out the event site. In case you haven’t heard, Lydia Valentin, 2014 European Champion and two-time Olympian is coming to CrossFit Center City this Sunday December 14th. […]


Workout of the Day: Friday, 10.17.14

The 2014 Hookgrip Classic pictures are posted to the Liberty Barbell Club FB Page. Check them out here! Coaches Erin and Perrin share their coaching certification program testimonials on the OPEX blog! WORKOUT OF THE DAY: MOVEMENT PREP: KB mash adductors 1 minute/leg, 1 minute Banded Lat Stretch, 60ft Bottoms Up KB Waiters Walk, 30ft over the […]


Workout of the Day: Sunday, 9.14.14

Thank you to those who came out to any or all of the CFCC events this weekend. It was great to see you and we look forward to another week of improving fitness and growing our community. If you pushed hard this week don’t forget about Restorative Croga with Arianna today at 12pm. Relax, restore […]


Workout of the Day: Friday, 8.22.14

Today the staff will be taking a continuing education weekend to better our skills and knowledge as coaches. In preparation for many hours in the car, check out Mobility WOD Episode 296: Long Car Drive Recovery, Do This First Thing for some good tips when traveling! FYI there is a slightly truncated schedule this weekend due to the […]


Workout of the Day: Friday, 8.15.14

 CFCC BEACH DAY IS TOMORROW! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes foam roll/lax ball as needed, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft bear crawl STRENGTH: A1. Bulgarian Split Squat x 6-8 reps/leg @ 30X1 x 3 sets, Rest 60 secondsA2. Turkish Get Up x 1 rep/arm x 3 […]


Workout of the Day: Thursday, 6.26.14

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hip flexors and lat/serratus anterior x 3 minutes, Adductor smash w/KB x 1 min/side,  30 ft Over/Under the Fence, 30 ft bear crawl forward, 30 ft bear crawl backward STRENGTH: A1. BB or DB Bulgarian Split Squat x 6-8 reps/leg x 3 sets, Rest 45 seconds A2. Turkish Get Up x 3-4 […]

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Workout of the Day: Tuesday, 1.28.14

Have you signed up the Open yet? Do it today! OR, find out why you should/shouldn’t here. It’s Time to Get Comfortable with Uncomfortable – “A lot of athletes are self-defeating, and I try to get them to re-think how they talk to themselves, even how they walk. Even if they don’t feel it, I try […]