Workout of the Day: Tuesday, 8.4.15.

Feeling a little creaky from yesterday’s squats and thrusters? Today and tomorrow you might feel more sore then usual in the quads due to higher volume squatting. Spend a little extra time rolling, mashing, and stretching before and/or after your workouts, bump up water intake, and check out shoulder love or hip love with Coach Erin […]


Workout of the Day: Monday, 8.3.15.

  WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball feet and calves 3 minutes, wall quad or spiderman 1 min/side 2 Rounds: 3 TGU sit up/arm, 3 bottoms up strict press/arm,  10 goblet hold lateral squats STRENGTH: A1. Back Squat x 10 reps @ 60-65% x 3 sets, Rest 60 seconds A2. Strict Pull up or Ring […]


Workout of the Day: Sunday, 8.2.15.

Open Gym/Recovery Day Sunday’s will now be reserved for open gym only. This is your opportunity to make up a workout from earlier in the week, practice a skill, or complete a workout of your choice. If this is normally your rest day, consider some additional recovery techniques you can utilize to set yourself up for […]


Workout of the Day: Saturday, 8.1.15.

  COMPETITOR TEAM PRACTICE: STRENGTH: A. Push Press @ 70-75% of PP x 4 reps x 3 sets B. Snatch DL @ 105% of snatch x 2 reps x 3 sets C. HS Walk Practice CONDITIONING: 2K row TT *Use negative splits starting off at a strong pace, but one that allows you to drop speed […]


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: Thursday, 7.30.15.

Rowing Seminar THIS Sunday from 12-2pm Rowing is a critical part of CrossFit. We use the Concept2 often within workouts, where seconds and energy can be lost or won. Whether you are sprinting for 30 seconds or rowing a 2k TT, every correct or incorrect stroke can have dramatic implications on the results. If you […]


Workout of the Day: Wednesday, 7.29.15.

CF Endurance Running Classes Starts Today! If you enjoyed last Tuesday’s class make sure you check out our first official CrossFit Endurance class beginning this week at 7am with Coach Wylie! Contrary to popular assumptions, running is in fact a skill. Most of us are not taught proper drills or technique when it comes to running, therefore […]


Workout of the Day: Tuesday, 7.28.15.

Rowing Seminar – THIS Sunday 8/2/15 Do you need help with your rowing technique? CFCC is hosting a two hour rowing seminar on Sunday, August 2nd from 12-2pm to provide athletes with the tools to improve their skills and technique on the erg. The seminar will be led by Jana Heere, a long time rowing […]


Workout of the Day: Monday, 7.27.15.

A HUGE congratulations to Paul Buono and Team CrossFit Milford for an amazing showing at this past weekend’s CrossFit Games taking second place among the fittest athletes in the world! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball hips and tibialis anterior 3 minutes, Banded lat stretch 1 min/side, wall quad/spiderman 1 min/side 2 Rds: w/light […]


Workout of the Day: Sunday, 7.26.15.

Open Gym from 9-12pm with Erin! Come in and work on active recovery, make up a workout from this week, or work on a skill! After Open Gym  will be hosting a viewing of the CrossFit Games from 12-4pm. Bring snacks, drinks, and friends and family and we’ll watch the fittest in the world throw […]

Crossfit Journal Logo   OPEX On Journey

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design