Workout of the Day: Saturday, 8.2.14

Best of luck to all of our athletes representing CrossFit Center City at the Summer Slam today! If anybody would like to come cheer on Team CFCC the event starts at 9am at CrossFit Generation in Horsham, PA. Both today and tomorrow there will be no formal classes held as the coaches wrap up their […]


Workout of the Day: Friday, 8.1.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball as needed for 3 minutes, 30 sec/side tricep stretch against wall, 30ft. of High Knee Walk to Spiderman Plus Hip Lift and Overhead Reach, 10 Wall Facing Squats, Lat Activation Hold in Pronated Grip x 1 min STRENGTH/CONDITIONING: EMOM x 10 minutes odd = 10 Back […]


Workout of the Day: Thursday, 7.31.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll glutes and hamstrings for 3 minutes, 10 cat & camel, 10 birddog, 10 glute bridges w/3 second hold, 30ft inchworm + push up  STRENGTH: A1. Deadlift x 6-8 reps (60-70%) x 3 sets, Rest 20 seconds A2. Unbroken Kettlebell Swings x 20 reps x 3 sets, Rest 3 minutes *KB Swings can be […]


Workout of the Day: Wednesday, 7.30.14

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes foam roll/lax ball as needed2 Rounds of: 30ft spiderman lunge, 10 jumping air squats, 60 ft Bottoms up KB Waiters Walk + 5 SA Bottoms Up KB Squat (alternate sides) STRENGTH: A. EMOM x 6 minutes Hang Power Clean x 2-3 reps @ 70-75% of 1RM Power Clean *TnG if […]


Workout of the Day: Tuesday, 7.29.14

CFCC Beach Day/Say Goodbye to Danny is happening on Saturday, August 16th! Check out the Facebook Event Page if you want to join us down the shore for a fun day of working out, hanging out, and maybe even some surfing!   WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats, glutes and hamstrings for […]


Workout of the Day: Monday, 7.28.14

Don’t forget to check out the modified schedule on Mindbody this week. We will not have 8am and 3:30pm classes until 8/6 while most of the full-time coaching staff heads off on summer vacation. WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine for 2 minutes then quadruped extension-rotation drill x 8/side x 2 rounds, wall quad […]


Workout of the Day: Sunday, 7.27.14

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes lax ball/foam roll as needed. 2 Rounds: 10 wall facing squats, 10 push up plus, 10 alternating spiderman lunge CONDITIONING: In teams of 2, move through the following stations1 minute amrap Wall Ball (20/14)Rest 1 minute1 minute amrap BurpeesRest 1 minute1 minute amrap Box Jumps (24/20″)Rest 1 minute1 […]

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Workout of the Day: Saturday, 7.26.14

Hudson, Stormy and Anisha at Test Your Metal last weekend COMPETITOR TEAM PRACTICE: MOVEMENT PREP: 5 minutes of general warm up/mobility work + 5 minutes of double under practice + 2 rounds of: 30 hollow rocks, 30 superman rocks, 30 med ball push ups STRENGTH: EMOM x 12 minutes Clean – building in weight every set. […]


Workout of the Day: Friday, 7.25.14

THAT MOMENT with CARL PAOLI A video to help inspire everyone to reach “that moment” of personal athletic victory, to never give up when things get tough, and to share your success so we can all progress through human movement. MOVEMENT PREP: Lax ball and foam roll as needed for 5 minutes, 60 ft jog, […]


Workout of the Day: Thursday, 7.24.14

 “When you find your why you find a way to make it happen.” Do you still feel like you’re struggling with double unders? Checkout  Jump Rope Mechanics on MobilityWOD WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball upper trap in glute bridge 10/side, 60 ft over-under the fence, 10 cat & camel, 10 single leg glute bridge/side […]

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