Workout of the Day: Monday, 9.14.15.

  It’s with great excitement that we announce a project that has been over a year in planning. CFCC has always been more than a gym. It’s a community, a resource, a place where people come and feel strong in many ways. It gives us all a window into what we are capable of beyond […]


Workout of the Day: Monday, 8.17.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball feet and calves 3 minutes, wall quad or spiderman 1 min/side 2 Rounds: 3 TGU sit up/arm, 3 bottoms up strict press/arm, 10 goblet lateral squats STRENGTH: A1. Back Squat @ 70% x 5 reps x 3 sets, Rest 60 seconds A2. Weighted Pull Up x 5 reps […]


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: Wednesday, 7.29.15.

CF Endurance Running Classes Starts Today! If you enjoyed last Tuesday’s class make sure you check out our first official CrossFit Endurance class beginning this week at 7am with Coach Wylie! Contrary to popular assumptions, running is in fact a skill. Most of us are not taught proper drills or technique when it comes to running, therefore […]


Workout of the Day: Monday, 6.29.15.

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: Monday, 6.1.15

Mark Your Calendars for PROM! WHY: because fun. WHERE: the #basementofdreams WHEN: Next Saturday, June 13th, 7-11pm WHAT: Casino Royale themed, dancing, noshing, dranking, bring yo own date opportunity, snazzily dressed CFCC/LBC PARTY OF THE YEAR. HOW: Sign-up on the Facebook Event WHO: All current members of CFCC + a plus one. HOW MUCH: Nothing. […]


Workout of the Day: Thursday, 4.9.15

Active Release Technique (ART) at CFCC We’re thrilled to welcome Glen Oaks Health & Spine to the CFCC Family as the only Active Release Technique (ART) provider in the Center City Area. What is ART? ART is a hands on approach to injuries of the muscles, tendons, fascia, nerves, and the surrounding tissues. Active Release provides […]


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 […]


Workout of the Day: Monday, 3.2.15

15.1 in the Books! Amazing job by everyone who completed 15.1 this past weekend. The energy in the gym from the announcement party on Thursday, all the way through open gym on Sunday has been  phenomenal to say the least. For those of you who are registered PLEASE make sure you submit your score immediately […]


Workout of the Day: Friday, 2.13.15

Come Watch the In House Competition Tomorrow For those of you who are not competing or volunteering tomorrow, come spectate and cheer on your fellow CFCC members! Eight teams comprised of two men and two women will be led by their CFCC coach through three workouts to see who takes home the sword in our annual Pre-Open […]