Workout of the Day: Wednesday, 9.30.15.

The Hookgrip Spartakiad This weekend hookgrip and Liberty Barbell Club will team up to host and direct The Spartakiad weightlifting meet at the Skybox Event Center in the Fishtown area of Philadelphia. This new venue allows us to expand upon 3 years (and 7 public meets) that have helped to support the clubs, coaches, and […]


Workout of the Day: Friday, 8.28.15.

CFCC Beach Day Come with us to the beach! We are headed to Ocean City, New Jersey this Saturday (8/29) between 10th-11th street. Bring yourself, friends, family, games, and food if you wish. There are bathrooms conveniently located at our location, as well as plenty of options for food on the boardwalk. Be prepared for a […]


Workout of the Day: Monday, 5.4.15

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 eveningNEXT Friday, May 8th! This years tests will include: 1RM Clean, 1RM Bench Press, and 1 set of […]


Workout of the Day: Wednesday, 4.8.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball/mash calves and bottom of feet 4 minutes 2 Rounds: 30ft bear crawl, 30ft crab walk, 10 goblet squats, 5 lateral goblet lunges/side, 5 scap pull ups STRENGTH: A1. Back Rack Reverse Lunge x 5/leg x 3 sets, Rest 30 seconds A2. KB Single Leg DL x 5/leg x […]

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Workout of the Day: Saturday, 11.30.13

It’s STRONGMAN SATURDAY! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes to SMR, general warmup with Pauly B! Record was thinking that the warm-up should be this… CONDITIONING: In teams of 3, 3 rounds, each for time: 24 tire flips 6 rope climbs 180′ goblet walking lunges (2/1.5 pood) As prescribed, only one athlete works […]