Perrin, our Director of Programming at CFCC, a competitive Regionals athlete, and a swell human being.

15 answers to: What is the ONE thing that makes CHANGE happen AND stay?

We are exactly HALF way into the beginning of the first month of a fresh new year.  In thinking about how best to support our membership during this tumultuous time of short days and tightened will-power I thought it might be best to simply ask. So many of our athletes have worked very hard to […]


Collegiate Nationals, a review.

For those of you who have been hiding gleefully in a pile of leaves somewhere in autumnal Philadelphia, Liberty Barbell Club spent the weekend of September 27th and 28th taking 4 of 6 qualified athletes to Collegiate Nationals to compete. The 6 qualified athletes were: Silvana Gonzales, Lizette Salomon, Paige Alexander, Leah Pandiscia, Ryan Basa, and Mike Zoda. The […]


Workout of the Day: Wednesday, 5.28.14

FOR ALL YOU RECHARGERS! Reading Terminal Market: Learn how to navigate this amazing local resource to find the best quality meats, veggies, and other healthy staples in a way that allows you to stick to a sustainable budget AND support area farms and producers. We’re meeting at CFCC at 7:45am this Saturday (5/31) and will walk over together to […]


Workout of the Day: Thursday, 5.22.14

THIS GUY (below) is coaching a few classes for us while the Coaching Staff is away at Regionals.  Justin spent some time coaching at his previous affiliate after receiving his Level 1 CrossFit certification prior to coming to CFCC and he has generally offered his help for this weekend. Thank you so much, Justin!  You’ll […]


Workout of the Day: Day of the Week, 4.10.14

  Movement Prep: Foam roll as needed (5 min) Skill:  Barbell Warm Up Strength: Clean Complex 12 min EOMOM @ 65% Pause at knee Deadlift, Power Clean, Hang Clean Scale for beginners – Hang Power Clean x3 *Hands stay on the bar through entire complex Conditioning: 15 min AMRAP -250m Row -16 Alternating Toes to […]

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Strongman Seminar with Mike McKenna

WHAT: Comprehensive Strongman seminar with Mike McKenna, hosted by CFCC/LBC WHEN: Sunday, June 8th, 9am-4pm WHERE: CFCC, 1229 Chestnut Street, Philadelphia 19107 COST: $125 REGISTER HERE!    CrossFit Center City and Liberty Barbell Club are thrilled to host a comprehensive Strongman seminar with the one and only Mike McKenna! During this daylong seminar, you can […]


Workout of the Day: Thursday, 12.12.13

Sign up for the Rittenhouse Run. Help us do good during this Holiday Season. While we may not be able to control all that happens to us, we can control what happens inside us. ― Benjamin Franklin WORKOUT OF THE DAY: MOVEMENT PREP: 3 mins lax ball hips and pecs Pec roll – 30s/side in T, […]

Kuo Hsing Chun

Workout of the Day: Wednesday, 12.11.13

Below, a 19 year old lifter (Kuo Hsing-Chun (-58kg, Chinese Taipei)) cleaning 136kg with ease at the 2013 WWC even with a noticeable jump forward (unusual at the elite level). She is 20 years old. Look at the 4th, 5th, and 6th frame and stay THAT close to your power cleans today to make them […]


Workout of the Day: Saturday, 12.7.13

Are you interested in Olympic Lifting for sport? This meet is coming up at the end of January and the Olympic Lifting Club at CFCC (Liberty Barbell Club!) is designed to create and prepare athletes for competitive Olympic-Style Weightlifting. If you want to learn to lift like Jay and Zoda, email so we can […]