Workout of the Day: Tuesday, 1.24.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min- Foam Roll/Soft ball lats Lax ball traps x 15 passes/side 2 rounds: 30′ Bottoms-up SA KB Waiter’s Walk + 5 Bottom-up Strict Press 10 Goblet squat 5 SA KB Swing/arm 5 KB Snatch/side 5 KB Press/side 5 KB Thruster/side STRENGTH: A. Push Press + Split Jerk (1+2) […]

Workout of the Day: Monday, 1.23.2017.

WORKOUT OF THE DAY: This week we are testing several movements we’ve been working on for awhile, as well asĀ hitting some benchmark workouts. The volume will (generally) be low-medium, but intensity will be very high. Remember to rest and recover, listen to your body at all times, and ring that gong if you do something […]

Workout of the Day: Sunday, 1.22.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Mobility as needed- 3min Banded hip extension -1min/side Banded lat stretch- 1min/side 30′ High Knees 30′ Lateral squats 30′ Crab walk 30′ Spiderman step w/OH Reach STRENGTH: 4 sets: A1. Bulgarian Split Squats x 10/side — no added weight here, work on perfect form A2. SA L-seated DB Press […]

Workout of the Day: Saturday, 1.21.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded lat stretch- 1min/side 2 rounds: PVC Pass-through x 10 Wall-facing PVC OHS x 10 Scap pull up x 10 Scap push up x 10 30′ Inchworm 30′ Burpee Broad Jump STRENGTH: A1. 1-arm DB Floor Press x 8/arm x 4 A2. 1-arm OH Squat x 3/side x 4 […]

Workout of the Day: Friday, 1.20.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax/Softball Glutes, Lats- 4min Lax upper trap in Glute bridge x 10/side Super Front Rack stretch- 1min/side 2 rounds: 30′ Bear Crawl 30′ Broad Jump 30′ Duck Walk 30′ Spiderman Step w/1-arm Reach each side STRENGTH: A. Clean + Jerk (2+2) x 4 sets (including warm-ups). 75-85% of Jerk. […]

Workout of the Day: Thursday, 1.19.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Pec stretch x 1min/side Band Pull-throughs x 20 2 rounds: Banded Good Morning x 10 Banded X-Walk x 10/direction 30′ Standing broad jump 30′ Duck Walk 10 Scap Push up STRENGTH: A1. Deadlift x 5 @ 65-75%(must re-grip for every rep) x 4 sets, no rest A2. Depth […]

Workout of the Day: Wednesday, 1.18.2017.

WORKOUT OF THE DAY MOVEMENT PREP: Mobility as needed- 4min Banded lunge stretch- 1min/side 2 rounds: 10 PVC Pass Through 10 PVC Jumping Back Squats 10 PVC Overhead squat 10 PVC Snatch Grip Squat Press 10 PVC Hollow Rocks 10 PVC Arch Rocks STRENGTH: A. Heaving Snatch Balance + 2 OHS x 4 sets @ […]

Workout of the Day: Tuesday, 1.17.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min- Foam Roll/Soft ball lats Lax ball traps x 15 passes/side 2 rounds: 30′ Bottoms-up SA KB Waiter’s Walk + 5 Bottom-up Strict Press 10 Goblet squat 5 SA KB Swing/arm 5 KB Snatch/side 5 KB Press/side 5 KB Thruster/side STRENGTH: A. Push Press + Split Jerk (2+2) […]

Workout of the Day: Monday, 1.16.2017.

Well done on handling all the volume the past few weeks! This week we start gradually increasing intensity and decreasing volume, as well as the start of POWERLIFTING and NATURAL MOVEMENT classes Monday and Wednesday with Morgan and Zoda! Hone your ability to crawl, jump, hang, leap, bench, squat, and deadlift! A reminder that you […]

Workout of the Day: Sunday, 1.15.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll/Lax as needed- 4min Gastroc/Soleus stretch- 1min/side 2 Rounds: 30ft spiderman + OH reach, 30ft bear crawl 30ft burpee broad jump 10 Scap pull up + 20sec active lat hang STRENGTH: 10 minutes: Back Rack Primal Complex (Squat, Lunge R, Lunge L, Step up R, Step up L) […]

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