Saturday! And Helen!

Helen Scores

Workout of the Day: Friday, 5.5.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: MOVEMENT PREP: 400m run 30′ High Knee Lunge + Twist 30′ Lateral Lunge 30′ Burpee Broad Jump 10 Scap Pull up 10 Kip Swings STRENGTH: 2-3 sets: A1. Pistols x 4/side A2. Bar M/U x 2-4 -scale to jumping bar m/u A3. Negative Lever Lowers @ :10 x 3 […]

Workout of the Day: Friday, 4.7.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 rounds: Banded Good Morning x 20 30′ KB Bottoms-up Waiter’s Walk/arm KB SL RDL x 5/side SA KB Swing x 5/side KB Goblet Squat x 10 STRENGTH: A. Deadlift x 5 x 5 –May be conventional or sumo deadlifts. –First set at 45-55% of 1RM. –Find a weight […]

June Member of the Month-2016

Congratulations, Rachel Baratz! Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to help build our community […]

Workout of the Day: Thursday, 3.3.16.

Join us TONIGHT at 8pm for our open viewing party followed immediately by our 16.2 head to head match up featuring “Battle of the Besties” WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball pecs, triceps and upper trap x 5 minutes, gastroc/soleus stretch 1 min/leg 2 Rounds: 5 SL KB RDL/leg, 5 SA Russian KB Swings/side, […]

Workout of the Day: Friday, 7.31.15.

More coaching tips from CFCC’s own Coach Justin and Morgan! The Wall Walk-Up is a great movement to throw into a warm-up with just about anything that you might need to do overhead (pressing, benching, jerking) but it is also a challenging way to get in some anti-extension (“sexy” back) trunk work. Take a look, […]

Workout of the Day: Saturday, 10.18.14

  COMPETITOR TEAM PRACTICE: SKILL:  A1. Weighted Alternating Pistols x 8-10 reps X 3 sets, Rest as needed A2. Handstand Walk x 30-50ft x 3 sets, Rest as needed A3. Skin the Cats x 5 reps x 3 sets, Rest as needed (perform as slowly and controlled as possible) STRENGTH:  A. Weighted Chest to Bar Pull […]