Friday, 2/11/11

Classes tomorrow are at 6a, 7a, 8a, 9a, HIGH NOON, 430p, 530p, and 630p.  We’ll be looking to register the six teams that signed up on our board today for the South Philly Rumble.  If you have any questions about this – contact us as soon as possible!

Also, our CrossFitting neighbors at CrossFit Aspire have invited us over for their Bring a Friend day!  If you’d like to join in on a little CFCC field trip and some practice CrossFitting in a different setting, please sign up on the Google Calendar for Saturday, February 19th, at 9am.

Steve and Ted, more fun with the prowlers coming up... tomorrow!

Posture and Stability: Single Leg Squats hold, 60s

Power and Activation: Broad Jumps x3 for Max Distance, 2 attempts.

Strength: Conventional Deadlift, peak set of 3


1 round for time:

4×50′ sprint
Prowler: 50′ low, 50′ high, 50′ low, 50′ high (70/45lbs)
25 box jumps (30/24″)
50 burpees

Yehaw, Sarah!

4 Responses to “Friday, 2/11/11”
  1. KD says:

    Great metcon!

  2. jpap says:

    i second that

  3. Sarah says:

    aahh so wanted to do this one. stupid quad.

Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

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