10358979_874865349221991_337956506766893538_o

Workout of the Day: Friday, 3.20.15

Nicole Carroll’s 15.4 Tips Carl Paoli Kipping HSPU Progression Pt 1, Pt 2, Strict HSPU Progression WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to pec 10 passes/side, Banded lat stretch 1 min/side, 2 Rounds: 10 arm circles fwd/bwd, 10 air squats, 10 cat & camel, 5 inchworm + push up Clean Drills + HSPU/Push […]

11078050_10153114735375762_7089551253476440666_n

Workout of the Day: Thursday, 3.19.15

15.4 Announcement Party and Match Up BE HERE for our 15.4 match up TONIGHT starting with the live announcement at 8pm in the LBC space. We plan on beginning the Pre-show at 8:45pm with the workout shortly following depending on the logistics. Come support three fantastic CFCC athletes in the “The Battle of the Whiteboard” showdown! […]

11067138_10153094731670762_6743468442729102812_o

Workout of the Day: Wednesday, 3.18.15

Doubles or Nothing [ by Punk Rope] CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here!  INCLUDES – Custom-sized Punk Rope Jump Rope – Custom-sized Punk Rope Wrist Trainer – 44-page Rope Jumping for Fitness PDF Manual – Videotape Analysis Using Coach’s Eye YOU’LL LEARN… […]

1622466_10153094731560762_2404233481859477192_o

Workout of the Day: Tuesday, 3.17.15

15.3 in the Books! Fantastic job by all this week. We witnessed many inspiring performances in both the scaled and RX divisions. There were a ton of first muscle ups and lots of very close attempts. Congratulations to everyone who accepted the challenge despite some disappointment with the first movement being so limiting for many. CrossFit HQ […]

11041932_10153094729820762_3257537808448574049_o

Workout of the Day: Monday, 3.16.15

Recovery How the body adapts to the stress of exercise and training effects can be different for everyone. The open can be a stressful time for some, and you might be feeling more “beat up” then usual. When it comes to recovery, it’s important to understand why it is important, and what it can do to improve performance, as […]

10855030_10153094734020762_7936145843535436129_o

Workout of the Day: Sunday, 3.15.15

WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of general mobility 3 Rounds: 3 inchworm w/5 sec hold in extension, 10 glute bridges, 10 sumo squat to stand CONDITIONING: In teams of 3, with only one person working at a time switching full rounds, 15 minute amrap 6 Burpees 9 Russian KBS (32/24kg) -Rest 5 […]

11061719_10153102409840762_1805902094546604636_n

Workout of the Day: Saturday, 3.14.15

COMPETITOR TEAM PRACTICE: STRENGTH/CONDITIONING: Option 1 Active Recovery 2K Row @ 70% 20 TGU 15 Strict HSPU Option 2 15 Minutes to find the following: 2RM TnG Power Snatch -Rest 15 Minutes- For time 20 Strict HSPU 20 Squat Cleans (135/95#) 2K row -Rest 15 Minutes- 10 minute run @ moderate pace or 10 minute AD SQUATTING: MOVEMENT PREP: […]

10482407_870514159657110_6560179534573915410_n

Workout of the Day: Friday, 3.13.15

Nicole Carroll’s 15.3 Tips – Kipping muscle ups, wall balls and double unders technique videos WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves and bottom of feet 4 minutes,  gastroc/soleus release 1 min/side, Wall Quad/Spiderman 1 min/side, Quadruped extension/rotation drill 8/side 2 Rounds: 5 Pause Air Squat w/heels elevated (5 sec pause), 5 air squats […]

11069815_10153096482430762_5684789534064051134_n

Workout of the Day: Thursday, 3.12.15

15.3 Announcement and Showdown This week’s open announcement party stats at 8pm in the LBC space! Immediately following we will host our weekly matchup featuring “ CFCC vs. Novem Redux.” Coach Morgan will face off against former CFCC member and close friend Tim Lux from CF Novem. Depending on the logistics of the workout, we plan […]

11002704_10153077432495762_7558213694908018197_o

Workout of the Day: Wednesday, 3.11.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and hips 3 minutes, 1 minute of Hero Pose 1 Round: 20 cat & camel, 15 pause OHS w/pvc  10 leg swings side/side and fwd/bwd, 5 SL DL/side STRENGTH: A. Hang Snatch – 10 minutes of technique work building in singles. Full Squat is preferred CONDITIONING: 5 minute […]

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