Toes to Bar 1.1 Toes to Bar Progressions This toes to bar progression is designed to strengthen the midline and lats as well as improve our positioning and shapes on the bar. 1.1 Alternating EMOM Format for 12 minutes Level 1 (beginner) trying to grasp the movement Video 6 Hollow / Arch swings (kip swings)15...Read More
Order up some Pumpkin lattes, bust out the hoodies and get ready for a chill in the air! October is here. Monthly Focus: October brings us an all-new micro cycle – get hype!!! We’ll be drilling down these next four weeks on Bench Press and Toes to Bar. With the bench press, we’ll bring a...Read More
Gang, we’re looking to fill an admin role here at the gym. Are you looking for a side hustle? Some extra spending cash for something special, or maybe just to offset your membership dues? CFC has an immediate need for admin help. These roles are 90% remote, make your own hours and get paid. The...Read More
September is here gang, and we’ve got a lot coming your way this month! Monthly Focus: For the next four weeks our mini-cycle focus will be on the Back Squat and Strict Pulling movements. These are two elements of our macro improvement plan. We’re really encouraging you all to be here on these training days,...Read More
September 2022 Member of the Month Did you know, that Tanya was the also the member of the month back in June of 2015? Whoa!!!! Tanya grew up in Saint-Petersburg, Russia. She was never into sports and winter PE (like cross-county skiing) was her least favorite subject in school (to the extent that her PE...Read More
July is in the rear view but Summer is still in full swing. Get ready, squad, we’ve got another month of sweaty workouts on tap! Here is what’s going on around the gym… July highlights We retested “Breaking Bad” the last week of the month and everyone absolutely crushed it. We had 8 PRs on...Read More
It’s bittersweet writing this post, but its time for CFC to say goodbye to Coach Nick. Four years ago Nick, then a Temple student looking to intern and get his feet wet in the fitness industry joined the team. The first thing he said to me was “Thanks for seeing me, Mr Joyce”, and from...Read More
Squad, we’re super lucky to be able to offer as much Open gym time as we do. The space is great for it, and the overwhelming majority of us use the space appropriately. I wanted to take a moment to just send out this quick reminder about the space usage. Hours. Please understand that we...Read More
How is your overhead press? Do you have limited range of motion, poor coordination of movement or pain with overhead activity. This workshop will help each of us explore available range of motion and what can be done to improve. Lets evaluate our movement and explore possible approaches to improve this fundamental movement. Sign-up hereRead More
