Workout of the Day: Monday, 9.1.14

Our only class today is our Bring A Friend WOD at Washington Square Park. Meet at the park at 11am!

10442463_777788668795_2402642597495589918_n

WORKOUT OF THE DAY:

 In teams of 2, complete:

20 minute AMRAP
400m Run
100 Air Squats
200m backwards run, EACH partner must run 200m
100 Double Unders (scale to 300 singles)
100m Burpee Broad Jumps

Only one partner will be working at a time and each team will be assigned a medicine ball. Throughout the duration of the workout, the ball must never touch the ground or there is an automatic 5 burpee penalty for each athlete.

During the 200m backwards run ONLY, will the medicine ball be permitted to touch the ground as each athlete must be holding a plank with their hands elevated on the ball while their partner runs.

Workout of the Day: Sunday, 8.31.14

TOMORROW Coaches Morgan and Record will be leading a Labor Day Bring a Friend WOD at 11am! Due to the holiday this will be the only class held that day. If you have friends or family who are interested in trying out CrossFit share the news!

10641003_10152608613720762_5089336932620312416_n

CFCC Coaches and Staff dropping in at CrossFit Milford

Tell all of your friends! Vote for CFCC as the Best CrossFit in Philly!

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll/lax ball as needed, spiderman or wall quad stretch 60seconds/side

3 Rounds: 20 jumping jacks, 15 air squats, 10 alternating reverse lunges

STRENGTH:

A1. Heavy Russian KB Swings x 20 reps x 3 sets, Rest 45 seconds
A2. Strict HSPU or Wall Walk x 3-5 reps x 3 sets, Rest 45 seconds
A3. DB Russian Step Ups x 10 reps/leg, Rest 45 seconds
A4. Plank on elbows x 45 seconds, Rest 45 seconds

CONDITIONING:

In teams of 2, with only one partner working at a time
10 minute amrap
5 Man-Makers (45/20)
10 Burpees

Workout of the Day: Saturday, 8.30.14

10393731_10152602737855762_544888967024747694_n

Record carrying Arrus during the buddy carry at the beach

COMPETITOR TEAM PRACTICE:

SKILL:

3 Rounds
L-Sit Ring Support Hold x 60 sec amrap, Rest 60 seconds
Handstand Walk x 60 sec amrap, Rest 60 seconds

STRENGTH:

A. Every 90 seconds, for 15 minutes (10 sets)
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)

50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 85%, 85%

CONDITIONING:

In teams of 2
20 minute amrap
50 Squat Cleans (95/65) *while partner holds med ball
25 Pull Ups *while partner holds med ball
400m run *carrying the med ball
*Teams can partition the reps any way, however they must complete the run together and carry the med ball the entire time. There is no penalty for dropping the med ball, but you cannot complete work without somebody holding the med ball

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll/lax ball as needed for 3 minutes, then
In teams of 2: P1 runs 200m while P2 performs wall facing squats, then switch
P1 performs 30ft bear crawl forward and 30ft crab walk backward while P2 holds the bottom of a sumo squat, then switch
P1 performs 60ft burpee broad jump while P2 is in a hollow hold, then switch

CONDITIONING:

In teams of 2, with one partner working at a time complete
100 KB Swings (24/16kg)
400m Run *both teammates run together and must stay together within arms reach
100 Sit Ups
400m Run *both teammates run together
100 Goblet Squats (24/16kg)
400m Run *both teammates run together
100 Calorie Row

Workout of the Day: Friday, 8.29.14

Tell all of your friends! Vote for CFCC as the Best CrossFit in Philly!

This upcoming Monday Coaches Morgan and Record will be leading a Labor Day Bring a Friend WOD at 11am! Due to the holiday this will be the only class held that day. If you have friends or family who are interested in trying out CrossFit share the news!

10346277_10152436301325762_4720467307964578005_n

There is still space available to attend one or all three of our CFCC Gym-Nasty clinics! Want to refine your pull ups, improve your handstands, or learn how to do a backflip? Sign up here! Perfect Your Pull Up is up first on Sunday, September 7th from 1-3pm coached by Morgan and Chris right here at CFCC.

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll/lax ball as needed for 2-3 minutes, banded lat stretch – 1 min/arm,  spiderman or wall quad stretch – 1 min/side

3 Rds: 200m run, 30ft sansom lunge, 30ft broad jump

STRENGTH:

EOMOM x 10 minutes (5 sets)

8 Back Rack BB Reverse Lunges + Max Strict Pull Ups
*BB can come from the floor or a rack. Athletes can substitute w/DB’s if preferred

CONDITIONING:

7 minute amrap
7 DB or KB Ground to Overhead (45/35)
14 Box Jumps (24/20″)

FINISHER: Time Permitting

2 Rounds
20 Arch Ups (Superman)
20 V-Ups

Workout of the Day: Thursday, 8.28.14

There is still space available to attend one or all three of our CFCC Gym-Nasty clinics! Want to refine your pull ups, improve your handstands, or learn how to do a backflip? Sign up here! Perfect Your Pull Up is up first on Sunday, September 7th from 1-3pm coached by Morgan and Chris right here at CFCC.

10622897_10152622049520762_423439397677672759_n

Mark your calendars. More details to come

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll and lax ball as needed for 3 minutes, 10 cat & camel, 10 bird dog w/2 second hold at extension

3 Rounds: 100m row, 10 hollow rocks, 5 push ups

STRENGTH:

Every 45 seconds for 8 sets
Speed Deadlift x 3 reps @ 65%

CONDITIONING:

EMOM x 8 minutes
odd = 3-5 Wall Walks *once you reach 30 seconds stop and rest the remainder of the minute
even = 7-9 T2B
+
30 second shuttle sprint @ max effort,
Rest 2 minutes x 4
+
EMOM x 8 minutes
odd = 8-10 Burpees or No Push Up Burpee *once you reach 2o seconds stop and rest the remainder of the minute
even = 20 Second Row Sprint @ max effort

*there will be a short transition period between each piece

Crossfit Journal Logo

© 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