Workout of the Day: Monday, 3.28.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax/softball to hip flexors/adductors, lat/serratus – 4 min 2 Rds: sumo squat to stand x 10, banded side lying clamshells x 10/leg, prone lying T’s and I’s x 10 w/10 sec hold on last rep STRENGTH: A. Back Squat Cluster; 2.2.2 x 3 sets @ 70% , Rest 10 sec., […]


Workout of the Day: Sunday, 2.14.16.

Happy Valentine’s Day! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats/t-spine 2 minutes, Spider-Man/ Wall quad stretch 1 minute/side, lax ball to calves 1 min/side 2 rounds: 100m row @ easy pace focusing on body position, 5 burpee broad jump, 30ft bear crawl CONDITIONING: Team Kelly (30 minute cap) In teams of two with one […]

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Workout of the Day: Friday, 2.5.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 60ft jog, 30ft high knees, 30ft lateral lunge, 30ft crab walk, 30ft bear crawl, 30ft duck walk STRENGTH: A. Hang Clean – 10 minutes to build to a heavy single *clock starts when weight goes on the bar* B. DB […]


Workout of the Day: Friday, 1.29.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 2 Rounds: 10 Sumo squat to stand, 15 wall angels, 5 Strict K2E STRENGTH: A1. Hang Clean x 2 reps x 5 sets  – build to a heavy weight w/ perfect form A2. Power Jerk x 2 reps x 4 […]


Workout of the Day: Thursday, 1.14.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors 3 minutes, Banded pec stretch 1 min/arm 2 Rounds: 10 rocking ankle mobilizations/leg, 10 lateral goblet squat, 30ft bottoms up kb waiters walk/arm STRENGTH: A. Clean Pull + Power Clean (1+1) x 4 sets – building in weight B. Jerk Dip w/2 sec pause in dip + Split […]


Workout of the Day: Monday, 12.21.15.

Meet the ULiftU Interns! Giancarlo “Gianni” Morante Alexandra “Lexi” Ashcraft WORKOUT OF THE DAY: MOVEMENT PREP: Half kneeling hip flexor stretch w/glute activation x 1 min/leg, 10 T’s w/10s hold on last rep, 10 I’s w/10s hold on last rep 1 Round: 10 pause goblet squats, 10 scap push ups, 10 rocking ankle mobilizations /leg, 10 […]


Workout of the Day: Friday, 11.6.15.

The 2015 Stache Showdown Mark your calendars for the 4th annual Stache Showdown. This amateur (non-sanctioned) partner strongman competition has been raising awareness of men’s health issues for the last four years, AND this year we would like to build awareness for a new Philly based non-profit, UliftU! WEIGHT CLASSES: Total Combined Partner Weight Lightweight women: […]


Workout of the Day: Friday, 9.11.15.

WORKOUT OF THE DAY: MOVEMENT PREP: banded pec stretch 1 min/side, spiderman or wall quad stretch 1 min/side, 10 bird dog 2 Rounds: 2 TGU/arm, 10 wall facing squats, 10 kip swings (hollow to arch), STRENGTH: A. Snatch Push Press + OHS @ 25×1 (3+1) x 3 sets – build on last week B1. Back Squat @ […]


Workout of the Day: Friday, 9.4.15.

Strongman Saturdays Did you know Strongman is open to all our members on Saturdays for the month of August? If you’re curious about the sport of Strongman, Saturday from 1-3 is a perfect time to meet the current team and play with some implements you may not be used to. Sign up on mindbody, and […]


Workout of the Day: Saturday, 5.16.15

CFCC Summer Events Don’t forget to check out our bulletin blog to keep up with all of the events we are planning for the summer! A new cycle of Elements is starting THIS MONDAY! 3 reasons you should tell your friends about our elements cycle: 1. Training with friends makes you better at training which […]