Workout of the Day: Wednesday, 3.29.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min moblity as needed 2 rounds: 7 Glute Bridge w/2sec hold 7 Cat-Seal Shifts 7 V-up 7/side Lateral Lunge 7/side Jumping Lunge 7 Jumping Squats 7 Burpees STRENGTH: A. Overhead Squat x 5 x 3 sets –60-75% of 1RM –should not be a max set. Leave a rep […]

Workout of the Day: Tuesday, 3.28.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Pull Through x 20 Banded Good Morning x 10 Banded X-Walk x 10 10 Arch ups 10 Glute Bridge 10 Yoga Push ups 30′ Bear Crawl 30′ High Knees 30′ Carioca STRENGTH: 7min EMOM: Sumo Deadlift @ 50-65% x 3 –must control eccentric- no dropping. –bar must pause […]

Workout of the Day: Monday, 3.27.2017.

And another CrossFit Open in the books! Congratulations to everyone who completed a Friday workout for the past five weeks. People set PRs, unlocked new skills, beat old scores, competed ‘Rx’d’ for the first time, and as a community we helped push each other to be better. The Open can sometimes be stressful or challenging […]

Workout of the Day: Sunday, 3.26.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Super Front Rack Stretch x 1min/side 2 rounds: Banded Good Morning x 10 Banded X-Walk x 10/side Broad Jump x 30′ Spiderman Step x 30′ Crab Walk x 30′ Bear Crawl x 30′ STRENGTH: A1. RDL x 8 x 3 sets A2. Evil Wheel x 12 CONDITIONING: 4 rounds […]

Workout of the Day: Saturday, 3.25.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2 rounds: PVC Pass through x 10 PVC Compresion + Shoulder extension x 10 PVC Jumping Back Squat x 10 PVC OHS x 10 PVC Snatch Grip Squat Press x 10 PVC Duck Walk x 10 10 Scap Push up 10 Scap Pull up + 10sec active lat hang […]

Workout of the Day: Friday, 3.24.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll Hammies/Lumbar 3 min Calf stretch x 1min/side Banded Good Morning x 20 Banded X-Walk x 20/direction Jump Squat x 20 Duck Walk x 10 Forward/Back Spiderman Step x 10 Cossack Squat x 10/side Burpee x 10 Clean/Thruster Barbell Warmup CONDITIONING: WORKOUT 17.5 10 rounds for time of: […]

Workout of the Day: Thursday, 3.23.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Gastroc/Soleus stretch- 1min/side Lying Pec stretch- 1min/side 2 rounds: 30′ Burpee Broad Jump 30′ High Knees 10 Yoga Push up 10 Scap Push up 5 Deck squat (Standing to Backward roll to standing) STRENGTH: A1. Forward Roll + Deck squat + Inverted Burpee (Deck squat + HS Kick up) […]

Workout of the Day: Wednesday, 3.22.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Super Front Rack Stretch x 1min/side Kneeling Banded OH Lunge Stretch x 1min/side 2 rounds: 7 Glute Bridge w/2sec hold 7 Cat-Seal Shifts https://www.youtube.com/watch?v=oIfnEgYt2gk 7 V-up 7/side Lateral Lunge 7/side Jumping Lunge 7 Jumping Squats 7 Burpees STRENGTH: 12min E2MOM (6 sets) A. Clean + Jerk + Close-grip OH […]

Workout of the Day: Tuesday, 3.21.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Pull Through x 20 Banded Good Morning x 10 Banded X-Walk x 10 PVC Pass through x 10 PVC Around the World x 10 PVC OHS x 10 PVC Snatch grip Squat Press x 10 PVC Back Rack Duck Walk x 10 PVC Shoulder-width Hollow Rocks x 20 […]

Workout of the Day: Monday, 3.20.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2 rounds: 30′ Lateral Lunge 30′ Spiderman step + OH Lunge 30′ Broad Jump 30′ High Knees 10 Scap Pull up :20 Handstand Hold :20 Hollow Hold :20 Arch Hold STRENGTH: A1. Back Squat @17X1 x 2 –75%+, No Rest x 5 sets A2. Depth Jumps to Box x […]

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez