Tag Archives: Schedule Changes;


3 Sep


All week we’ll be helping you out by posting new classes here with their descriptions so that you’ll know how they might be useful to you.  To view the full schedule at CFCC in an easy format, go here.

That said, don’t forget to mark your calendars with a few reminders for the season:

  • SATURDAY, SEPTEMBER 8th, 2-4pm, NUTRITION SEMINAR.  Sign up on MINDBODY.  This is FREE for members and a MUST for anyone looking to participate in the Fall Body Composition Change Challenge.
  • SATURDAY, SEPTEMBER 8th, 5-7pm, WELCOME and CONGRATS POTLUCK for Danny and Liz (see below). Bring anything you want – just make sure it’s labelled!
  • SUNDAY, SEPTEMBER 9th, Registration for the hookgrip Classic closes.
  • SUNDAY, SEPTEMBER 16th – the BCCC officially begins.  The whole week before this measurements will be being taken – email meg@crossfitcc.com for more details!
  • SUNDAY, SEPTEMBER 23rd, the hookgrip Classic, Liberty Barbell Club’s first in-house USAW sanctioned meet!  Space is limited – sign up now!
  • SATURDAY, OCTOBER 20th, Moorestown Olympic Lifting Meet.

More fall fun to be announced soon!

Photo by Mike Mackintosh.

Some changes are in store for CFCC and while we are SO excited for Danny’s arrival on this WEDNESDAY, we are sad to say that we are losing Liz to an absolutely AWESOME job opportunity at Jefferson!  She will still be around and training by your sides – but we wanted to give her the chance to tell you all what’s been up in her life lately. Liz will be coaching with us until the end of September, when Ave will take up the call and begin a new Endurance schedule for CFCC.  If you haven’t been to CrossFit Endurance yet – make it your goal to get there this month!

Dear CFCC,

A few weeks ago, I accepted a full-time position at Jefferson Hospital as an Occupational Therapist in acute care.  I am very excited about this opportunity and want to thank you all for encouraging and supporting me during this process. I plan to start this position in October, after taking my licensing exam in September.

September will also be my last month as a coach at CFCC. It has been my privilege to witness your greatness and guts every week in classes. You continually impress and inspire me with your ability to push yourself to be even better than you were the week before.  I experienced your desire to be great regardless of our surroundings at CFCC.  I will always remember those epic sandbag struggles in the old space!  KD and I came to CFCC when there less than 20 members for our first WOD.  From my very first class, I was impressed by the gym’s commitment to standards, form, and excellence and was honored to be a
part of such a special place.

I remember the first time I gave feedback as a coach-in-training.  The class was squatting, and I think we ran about 45 minutes over! The members were so supportive about my journey towards becoming a coach and I will be forever grateful for your patience. I also remember the first endurance class at CFCC.  It was probably the biggest endurance class to date and I still have pictures of you all bunny-hopping your way down wooden Camac Street.  Once the weather changed during the hobbit-hole days, we made our way inside and to the treadmills.  Your flexibility and dedication to proper Pose was impressive and you learned a lot of those treadmills!  Jack and Tony then ran the first marathons after CFE exclusive training and I was so proud of them!

A small part of Liz’s legacy:
Running way back when on Camac,
and also this past weekend, in Washington Square Park

Today, a LOT of work happens on a daily basis at CFCC and it is amazing how you all are dedicated to making yourself a little better everyday. I love supporting you in your progress towards your goals. Thank you for giving me that chance. I plan to continue to train beside you and to be just as impressed by your daily performance as ever!

Liz: further proof that you can be STRONG, smart, and a great runner 🙂


New classes on the Schedule!

11 Apr

Hello, friends! We’ve added a number of classes to our schedule for the month of April and until June and I just thought you MIGHT want to know about them via something other than our online schedule.  This schedule is in effect as of tomorrow morning (Thursday)!

Please note that the only regular classes that have been added are Sunday at 10am and 12pm and will be taught by Tim.

CROGA with Tim (in the DOJO/Warm-up area):

Tuesdays and Thursdays at 630am-715am

Mondays and Wednesdays at 12pm-1245p, and 630p-715p

Sundays at 11am

Whether you’re looking to wake your hips up after a heavy day of squatting or PREP your hips for an evening of maxing the Snatch and then your mile time, CROGA is your answer to being able to do both of these things (ALL things???) effectively.  These classes will vary in form but you can expect about 30 minutes of Yoga, and 15 minutes of hardcore mobilitywod.com stay stretching.  If you have specific needs, just ask Timoteo!  He’s there to get you acquainted with the ways YOU can do just a little bit of work to get your body moving the way it was meant to!

CONDITIONING ONLY (in the “Back of the House”/Oly/Elements Area with Tim):

Tuesdays and Thursdays at 715am-8am

Feeling like a little burnt out?  Feeling like your strength is great but your general physical preparedness could be just a bit better? Attempting to format two-a-days that you can actually live through one or two times a week? This class is for you and open to all members of CFCC! It will run on Tuesdays and Thursdays at 715am and will include a dynamic warm-up, followed by a “metcon” that ranges in length (anywhere from 10-20 minutes). The workouts will not always be running and rowing but you will find that most of them include variants of these movements mixed with others.  The format of the workouts will be simple, easy to review, but not always easy to complete (you will still be breathing hard!).  Any weights used will be light. You’ll be done by 8am!

ADVANCED CLASS, location varied with Tim leading:

Tuesdays at 6pm, Sundays at 2pm

The class is for Advanced Class athletes ONLY and will be an attempt to (most of all anyway) prepare Record for the Regional Level of the CrossFit Games!  She needs you to be there, friends – make plans to try to hit this session as often as you can until May 5th!  For more on the purpose of Advanced Class and how YOU can join in read this post and email me directly at erin@crossfitcc.com if you would like to be considered!

GYMNASTICS with Sammy: 

Tuesday and Thursday at 730pm

Sunday at 9am and 1pm

There is no more Gymnastics on Saturdays!  Gymnastics is a class devoted to the finer points of many of the movements that CrossFit typically borrows from the sport of Gymnastics.  There’s no end to the number of party tricks you may learn in this class and ALL are welcome.  Whether you’re still scared stiff at the idea of being upside down, want your first muscle-up, or seriously want to consider being able to do an iron-cross – this class CAN get you there and you WILL see changes in your performance elsewhere in CrossFit!  Skill work in this class is run in a more clinic-ey style and a conditioning workout which varies in length and intensity is included in just one hour – if you’d like highly individualized attention, please don’t forget that all of your Coaches always have Personal Training hours available.

COMING UP in 2 weeks…


We are still setting down some definite hours but we know these will be available:

Monday and Wednesday, 630pm.

The purpose of the Foundations class is two-fold: we wanted to provide a time, even if it was at a few points during the week, where a recently graduated Elements student and a recently vacationed long-time CFCC member could meet and train together.  In this class you can expect to be setting a foundation for many of the movements that are taught in Elements but also trained in our regular classes.  There will be an 8 person cap on this class and the format of the hour will be very like our regular classes: Mobility Work, Warm-up, Strength, and Metabolic Conditioning.  You can dependably find yourself either squatting or deadlifting in these classes for strength to reinforce patterns for two of the most important lifts in our arsenal of movements.  You can also find yourself completing metcons that are VERY simple in nature (no complicated movements, no crazy names to remember or re-learn but merely all of the movements which are included in our Elements class metcons – simply, reinforced)- and which will typically never run longer than 15 minutes.  This is the first time we’ve ever run a class of this kind and we’re very excited to have the opportunity to offer it.  This class will begin in two weeks time (Monday, 4/30/12).

Sunday, 8/7/11

6 Aug

There are no regular CrossFit sessions today… but there is CROGA at 1pm with Tim! Come out and get mobile for the week! Gymnastics is also at 12pm!

QUESTION OF THE DAY: What one thing would you love to be better at – CrossFit or otherwise? Post to comments!

Also, if you feel like you absolutely must do a Workout of the Day today… please don’t forget that we have a whole HOST of Travel Wods available – some of which I (Erin) am probably attempting at this very moment! If you do hit up a travel WOD we’d love to see a picture of it – make sure you do that really typical CrossFit thing and let us know what you’re up to!

Failure seldom stops you. What stops you is the fear of failure.
-Jack Lemmon

Strong Mary is getting stronger!


Skills: Rolls & Free Standing Handstand
Metcon: 4 Rounds for Time:
15 Burpee Tuck Jumps
15 Inverted Burpees

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

Monday, 7/4/11

3 Jul

All classes (except for Strength at 5pm) are cancelled tomorrow – enjoy the holiday!

And enjoy the “MURPH MASSACRE” pics (and the rest of the pics from June).

A great looking group - BEFORE MURPH 🙂

Schedule Changes!

31 May

As some of you might have noticed, the Calendar looks a little sketchy at the moment.  Fret not, that’s because there’s some big stuff going on this week that you need to be aware of:

Wednesday, as usual.

Thursday, the City is doing some work with plumbing to get there to be NO MORE ISSUES with it so the schedule on Thursday will be:

6a, 7a, 8a, 530pm, 630pm, 730pm Gymnastics and also 530pm, 630pm ON RAMP.  During the 530pm hour we may still not have working plumbing so please plan accordingly and bring an outhouse (<———that’s a bad joke, but really, plan to go to the use the bathroom somewhere BEFORE you get here.)

Friday, your coaches are going up to Providence, RI to get smarter.  We’re so excited to learn more and we hope you won’t loathe us for doing so! As a result the schedule for Friday will be:

No classes except one at 530pm, which Arrus will be coaching.  That’s right.  ARRUS!  There will be an alternate workout posted at home for anyone that wants to do it.

Saturday, because we will not return until Sunday afternoon, Katie Davenport (who is Level 1 Certified – woohoo!) will be coaching a 9am and a 2pm session for anyone who would like to train.

Sunday, there will be no classes!

As I’ve said, we are very sorry to be leaving you for the weekend, but are hoping to bring back everything we learn to make us better at coaching you!


18 May


On-Ramp classes are intended to ease new members into existing group classes with a basic set of skills and comfort level with our facility and coaching style.  Anyone who’s simply trying CrossFit Center City out for the first time will receive a thorough introduction to all things CFCC.


The On Ramp Program is designed for the generally active, injury free individual who wants ultimately to train in one of our on-going group classes.  In this class we will expose potential members to our movement curriculum in a group format.  Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in our group classes.  If you are unsure as to whether you are a good candidate for beginning in a class setting, please contact us (crossfitcc@gmail.com). 

In order to move up to Group Classes you will have to attend the On Ramp at least four times.  Specialty classes at CFCC (Gymnastics, Into to Olympic Lifting, CrossFit Yoga, and Running) can also count toward your cumulative total of four classes.  We do ask, however, that you make your FIRST session an ON-RAMP session. 

When you attend you’ll simply have to sign in at the front desk so that we can keep track of your session attendance until you become an official member.  Please make sure that your On Ramp coach reminds you to sign off on your session attendance!

If you absolutely cannot attend the slated hours for the On-Ramp you are perfectly welcome to contact us directly (crossfitcc@gmail.com) about attending whatever hour of the day that is more convenient for you.  The morning and noon classes are especially available for new member attendance.  As stated above – if you CAN attend at least ONE On-Ramp session first we’d recommend this route.


Our classes have running enrollment (meaning you can join in at any point in the process).  The schedule changes with the seasons to accommodate the varying schedules of those looking to try CrossFit so PLEASE email to get more information about our current On-Ramp schedule (crossfitcc@gmail.com)



We are growing!  This growth means great things for everyone but it also means changes.  As some of our members become increasingly experienced it only makes sense to invest more of our time in honing in on their skills, strengths, and weaknesses.  In turn, as we continue to take on more new members it only makes sense to continue to deliver the same step-by-step approach to CrossFit-style training that we have used throughout our time in operation.  We are so excited for new faces here!  Get ready, CFCC – it’s going to be a GREAT year!