Tag Archives: Announcements

Sunday, 3/25/12

24 Mar

Looking down at the floor on Saturday at the new space.


We’ll see you all at the gym at 10am tomorrow – or later for those of you who cannot make it until later.  We’ve got a bunch of jobs that we’ll be handing out so that we can use your time wisely and once it’s all done we’d love to take you all out for a drink at Smokin’ Betty’s at 11th and Sansom – so please stick around!

We are leaving Locust and moving on to Chestnut. CFCC’s new address will be at 1229 Chestnut in the basement. The entrance to CFCC will be on Chestnut directly to the right of the Adelphia House Apartments.  For classes on Monday we will keep the door open and will run on our normal schedule: classes at 6a, 7a, 8a, 12pm, 430p, 530p, 630p, and 730p – but there will be no Mobility.

We’ll be working on getting fobs for all members so that CFCC can be open during business hours only but never while we are busy training (here’s to no more interruptions mid-WOD by our very friendly “friends” on lower 13th street!).

We will also be spending the rest of this week trying to get some last minute work done around the space.  Tomorrow, when you see it, it’ll be in a mostly finished state – but there’s always more work to do than you think when you move.  We ask you to bear with us as we take steps to make this new space as good as it can be.

Speaking of making this new space as good as it can be… tomorrow and through out the week we’ll be asking the members of CFCC to sign off on “the rules of the gym”.  If you take issue with any of the rules below, just let us know – but otherwise, we see these as a way of regulating what most of you learn as “the norm” once you’ve been in the gym for a few weeks anyway.  It’s all a part of keeping this new space in the best shape we can and keeping you all as safe as possible.

For the funnier side of the Rules of the Gym… check this out:


Here are our rules:


Quite possibly one of the most important posts ever.

23 Jan

Coach Chris and Sammy and Avener checking out plans in the new space.

There are a number of very big changes that are taking place soon at CFCC – and this post is meant to inform you all, the wonderful collection of folks that make up this great place we call CrossFit Center City, of everything that will be going down in the next few months.

As many of you know, we sent a survey out to members about a month ago and since then, all the Coaches and I, Erin, have been taking a lot of your responses to heart. We love what we do and we earnestly want to do it better. Your encouragement, comments, and critiques are much appreciated and always taken into consideration. All that to say, while we won’t be getting any slip n’slides yet (yes, that was requested by at least two members of the gym) – the changes below are a direct reflection of your honest answers. Thank you for helping us!

1. We’re moving.  

Yup.  So many of you asked for more space that we just went on ahead and decided it would be a good idea to get some.  🙂  Actually in all honesty, the sound test for this current space was just not cutting it with the institution of potential residents in the apartments above us.  No one lives there now, but if they did, we’d definitely have to go quiet and get REALLY good at walking on our hands, pullups, and jumping and landing SUPER silently.  So far, no one’s moved in, but when/if the day comes, the Programming will reflect that.  With any luck, we’ll be out before this happens.

What else will the new space have?

The new space will be at 13th and Chestnut and will be 8 thousand contiguous feet, or 4x more than the size of the ground floor of our current space.  The re-opening will be April Fools’ Day (ha!) but the new space will be finished before then so expect us to move somewhere around mid-March.

Men’s and Women’s Locker rooms, with lots more showers.  I’m looking at you, Tess and Eileen, and the rest of the 8am crew.  We’ll have to rig some sweet radios in there so y’all can sing for joy and take all the time you want.

Room enough for Wallballs but shorter rope space (height).

The potential for holding LOTS of new equipment – many of you asked for Strongman stuff, don’t worry – your time is coming!

Separate spaces for concurrent classes (Yoga, Kid’s Classes, Elements, Endurance, and Olympic Lifting) and offices separate from workout space (no more worrying about dumping a bar on Tim’s computer).

A better sound system – for seamless samba music for you to WOD to – heh heh.

ALL OF YOU – at the same rate that you have always been at EVEN with all these great new features – but RAISED prices for potential new members – $200/mth, but still $150/mth for those eligible for discounts.

Now for the more ABSOLUTELY AMAZING elements that are changing at CFCC…

2. Avener is here!

By now, if you haven’t seen her than you really haven’t been here – Emily Avener is back to CFCC as Gym Manager.

3. The Gym is now being cleaned offically three more times a week than it was.

Also, we have a backpack vac.  Yeah, I know you’re jealous.

4. New Classes

MOBILITY – Now in 1/2 hour increments Wednesday after the noon and on Saturdays at 11am.
GYMNASTICS – A Skill Session every Saturday at 1pm and 9am and 2pm on Sunday.
Later CROSSFIT Class on the Weekend – 2pm on Saturday and the later Gymnastics Classes.
MORE OLYMPIC LIFTING – An INTRO class on Wednesday night during the week – and more soon after CFCC BCCC ends. And 3 more Advanced Classes focusing on this a week.
INJURY PREVENTION CLASSES – Coming soon… an entire segment of classes tailored toward people who have movement deficits, in this case, we will be taking roughly three classes a week to concentrate on people who struggle with shoulder issues.  This class will be open to all members but capped for participation as with all specialty classes.  The emphasis will be on corrective exercise and measurable postural progress – also, on pulling a LOT of stuff in different directions to buttress the shoulder joint from all sides.  Both strength work AND metabolic conditioning work will be a part of every session.

5. Scheduling Classes

We are aware the at the Google Calendar is not always the MOST reliable way to sign up for things.  We are working on this and come mid-February the entire gym will be switching over to a new way of signing up for classes through a system called MINDBODY – yup, with keytags and everythang.  

And, if you DO delete sessions on the Google Calendar before this time, Pukie the CrossFit clown will visit you in your nightmares and make you do Fran after eating a Big Mac and a Milkshake…and a Pizza… covered in Anchovies and Licorice.

6. Dogs in the Gym

So many of you are so kind and mentioned in the survey that Maddox (and friends) is absolutely your favorite part of the gym – he thinks that’s just great.  I told the coaches we should work on our dopey cuteness a little because he’s clearly showing us up.  In all seriousness though, a lot of you also expressed your concerns with things like allergies and cleanliness in the gym as a result of having Maddox, etc. around.

Rest easy.  I know what it’s like to have some pretty massively bad dog allergies – trust me, like, showers and loads and laundry don’t cure it, and Walgreens runs out of tissue boxes.  Therefore, the new rule is, Maddox is allowed in the gym but ONLY behind the desk.  Please don’t tempt him from behind it even though I know he makes some pretty darn cute faces.  Also, all other dogs are not allowed in the gym.  Your cooperation in making this happen is greatly appreciated.  Dog dates are allowed.  And we will definitely organize some CFCC dog park days as EVERYONE knows that when dogs AREN’T making you sneeze, they’re still really awesome.  Cats on the other hand… 😉

7. Programming

Lots of suggestions were made and were definitely taken to heart.  Expect to see some pretty exciting things changing when we move and until then more thorough explanations of how programming works (like this post).  Remember, if you have a question – please ALWAYS ask!  We want to hear what you are thinking!

8. What is the Elements Class?

The Elements Class is our new version of On Ramp.  It is a six course class that takes place every 3 weeks and is arranged according to the schedules of those interested in joining CFCC.  If 3 people get together and request a specific hour we will find someone to coach it!  The cost to take this class is $75 and involves very personalized training (in classes of 6 people or less) that is cumulative in nature, i.e. you must attend all classes to make it to the last one and understand what’s going on AND in order to enter into normal classes at CFCC.

That’s right… there are NO MORE FREE SESSIONS at CFCC. If you have a friend who is interested in trying out CrossFit this class is not a huge financial commitment but still involves top-notch instruction and some kind of commitment from them so they will be able to give CrossFit more than just a passing glance.  This class also means that new members will have gained proficiency in virtually ALL of the major movements of CrossFit – this will help classes to move along smoothly and will decrease the rate of injury among new members.

If you would like to GIFT the Elements class to someone, the cost is always $50 (two thirds of the normal price).

If you have any questions about this change, please just let us know!

9. A new Coach in training at CFCC: Cassie Haynes Grassia.

That’s right, the notorious C.H.G. has joined our ranks and is now taking on some small sessions/clients.  More information on Cassie’s role at CFCC will surface as she dives into shadowing and seeing our home from the perspective of a Coach and not a member.  Please give her encouragement as she works her way into filling out this position.  We love her and we can’t wait to see what the future holds for her at CFCC!

Cassie, rowing in a competition at CrossFit Hoboken.

 10. Capped Classes.

As many of you might have noticed, we’ve capped a lot of our specialty classes.  The cap for a class will almost always be on the website or on the Google Calendar when there is one.  Please respect the cap, and also be sure to let people on the list know if you do not plan to attend – or, ATTEND STUFF YOU SIGN UP FOR.  We still haven’t placed a cap on normal classes but from now on, during all evening classes there will be an assistant Coach for whenever the class is over 10 people. 

The next Olympic Lifting cycle starts next Monday, October 31st and is open to non-members!

24 Oct

Video from the actual Olympic Lifting meet from this past Saturday will be posted soon – until then, enjoy this little training montage 🙂  Don’t worry, all the good competitive lifts are coming up in the next one!  This is just further proof that we can all learn from our mistakes!


The next Olympic Lifting Cycle is set to start next Monday, October 31, 2011.  The Cycle will last for 6 weeks and will include classes from 6-8 and 8-10pm Monday, Tuesday, Thursday and a Saturday series of classes based on the individual members’ availability. There will also be an alternate Sunday class every weekend provided for those members who are absolutely unable to make classes during the week.  Each class will be capped at 5 attendees.  If enough people are interested in a third hour at a different time of day we will explore adding a separate hour.

The cost to attend will no longer include membership (which means anyone outside of CFCC is permitted to attend too!) but will instead be $400 for a total of 6 weeks of 4 classes per week which are EACH two hours long.  You may pay the $400 in two installments of $200 for the first 3 weeks and $200 for the second.  As most of you know, these classes involve specified training from Coach Jim Rutter which culminates in an Olympic Lifting competition taking place December 10th. If you are not interested in competing you may still take the class.

We’ve seen great success with these classes and we can’t wait for the next cycle to start!  If you are interested in attending, please email as soon as possible with “OLYMPIC LIFTING” in the subject line to crossfitcc@gmail.com and tell us which class you’re interested in!

Saturday, 9/17/11

16 Sep

THERE ARE NO CLASSES TOMORROW – but there is a Nutrition Seminar brought to us by Diane Sanfilippo of Balanced Bites!  You can still sign up here!

If you are planning on attending, please make sure that you bring your lunch if you’d like to maximize your time during the break.  Be sure to bring your receipt for attendance and, if you’d like to arrive early to get your bearings, please be advised that the gym will be open at 830am. 

We look forward to learning with you! 

As for anyone else who isn’t going to be there – rest up and plan to meet me at 630am on Sunday at the gym to run over to the Art Museum to see the runners of the Rock and Roll Half Marathon off!

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen

OUR CURRENT CYCLE + new announcements about Class Times!

11 Sep

MONDAY – Squat Clean (2-1-2-1)
TUESDAY – Ring Dip (Weighted) (5, 3, 2, 1) + rowing variations
WEDNESDAY – Sandbag Dominant (longer time domain metcon)
THURSDAY – Sumo Deadlift (5, 3, 2, 1) + single leg dominant variations
FRIDAY – “Lynne” – Bench/Strict Pull-up, no strength component but many Lynne variations
SATURDAY – Partner WOD (longer time domain metcon, see below!)
SUNDAY – No regular CF but gymnastics sessions (see below!)

Where there are numbers in parentheses, this is the rep scheme per week.  So that next week on Monday you’ll be singling your squat clean and the week after that on Monday you’ll be doubling your squat clean. 

New Classes on the schedule:

Tim is now teaching Yoga (CROGA = CrossFit + Yoga!) on Wednesdays at 730pm instead of Sundays.

Chris is now consistently on the schedule for Wednesday mornings, 6am, 7am, and 8am.

Liz is back to teaching a Saturday at 9am class (welcome to Fall, CFCC!)

Sammy will no longer be teaching Gymnastics on Saturday but will instead of teaching Gymnastics on Sunday at 9am and 12pm.

Erin will be teaching an Intro to Olympic Lifting class on Saturday at 12pm.  There will not be a metcon in this class but there will be a LOT of work on the Olympic Lifts!  This class will run until the first weekend of December.

All Classes (and by extension the CrossFit Total) cancelled for Sunday.

27 Aug

Sorry, folks. Just like the title says, the CrossFit Total is officially cancelled for Sunday and moved to next Saturday, September 3, 2011. There will still be an alternate date to the alternate (date) but this date should not be concerned optimal for participation as all the coaches will be lifting (instead of coaching you!)

And very quickly, I think the universe is trying to tell me something. Once, when I was 9 I went to Florida to visit my grandparents and lived through Hurricane Erin. The shore was evacuated and, like people in Hurricane country do, we boarded up all our windows and replenished our Hurricane stash of canned everything and paper somethings in the basement. I spent the whole time thinking that somehow the Hurricane was my fault.

Funnily enough, some people in Greece called me Irene, whose Saint’s Day happened to occur while I was there so I got presents (not a bad deal!). Well here we are again… I swear I had nothing to do with Irene! 😉 Stay safe, folks!

TUESDAY, 8/2/11

1 Aug

ON RAMP members will be combined with the regular class tonight at 630pm. We’ll follow this format in my absence so if you have friends that are interested in checking out CrossFit let ’em know that Saturday at 11am is the day to do it. After attending that class they should be able to move in to the regular class without too much trouble – at least until August 15th!

Sometimes you've got to do whatever it takes to get your body to do what your mind doesn't really want to think about. Pictured, Abbey learns to not crane her neck (hyperextend her c-spine) by holding a ball underneath her chin. It's not the most graceful cue, but it sure works!

Mastering the Deadlift, from Eric Cressey.

Age is simply not an excuse.  Check out what the Master’s Level athletes were up to this weekend at the CrossFit Games.

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 2 minutes. Lax Ball to IT Bands, 2 minutes. Lax Ball to Quads, 2 minutes.
MOBILITY: Band Assisted Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of 60ft. each: prisoner lunge, inchworm, over the fence,/under the fence, high knees, butt kicks, skipping for length, skipping for height

GYMNASTICS, at 730pm with Sammy:
Warmup: Partner stretches

Skills: Handstand Walking & Pistols

Metcon: 5 Rounds for time:

20ft handstand walk

20ft single leg hop pass e. leg