Workout of the Day: Wednesday, 11.26.14

We cannot run events without the help of our volunteers and staff. Thank you to everyone who selflessly gave their time last Saturday. We are grateful for you all.

Also, as a reminder tomorrow’s workout led by Coach Erin will be held at Washington Square Park. Meet at the park at 10am and feel free to bring a friend :)



MOVEMENT PREP: Lax ball to upper trap in glute bridge x 10 passes/arm, 10 cat & camel, 10 yoga push up 
2 Rounds – 60ft KB Waiters Walk, 10 Goblet Squats, 10 Goblet Lateral Lunges, 10 SL KB DL (5/side)


8 minute amrap
10 DB Power Snatch (40-55#/20-35#)
7 HSPU *scale to negative or L-seated DB Press

Rest 4 minutes

8 minute amrap
15 UB Wall Ball (20/14#)
15 Pull Ups

Rest 4 minutes

8 minute amrap
10 V-Ups
10 Superman
30 sec Plank on Elbows


Workout of the Day: Tuesday, 11.25.14

Please note the modified schedule for the Thanksgiving Holiday. Check out Mindbody for full details!



MOVEMENT PREP: 2 minutes general foam roll/lax ball

Class will be divided into two groups w/each group alternating until 2 sets of each couplet are completed,
1 – 30ft SLDL,  10 Forearm Wall Slides
2 – 8 Banded Face Pulls, 10 Good Mornings w/pvc


A. Clean Grip RDL @42X1 x 3 reps x 3 sets *This is a warm up for the DL. Keep the weight light
B. Deadlift  x 2-3 reps x 3 sets @80-83% of 1RM, Rest 90 seconds


4 Rounds
3 Push Press (135/95#) *from the rack, weight should be tough but unbroken
60 sec Row sprint @ max effort
Rest 3 minutes

Score = Meters (i.e. 320m/319m/318m/316m)
(Goal distance to shoot for on rower M – 315m+ / W – 250m+)


Side Plank Hold on Elbow x 20 sec on / 10 sec off x 2 sets/ side


Workout of the Day: Monday, 11.23.14

Congratulations to all of the athletes who competed in the Stache Showdown and Philadelphia Marathon events this weekend! We are especially proud of the 27 male and female teams on Saturday who braved the chilly morning to compete in the 3rd annual Stache Showdown to support Movember. The mustache, beard and flannel game were strong as each pair tackled axle cleans, stone holds, axle deadlifts, crucifix holds, and for the top teams a speedy press medley comprised of sandbags, axles, dumbbells, kegs, and logs. We would like to give a special thanks to the entire staff, volunteers, spectators, athletes, and sponsors for their generous commitment and support . For a full recap of photos from the event check out our Facebook Page and Instagram, as well as the amazing sponsors who helped make this year’s event such a success!

The Working Body Massage
Philadelphia Runner
Groom Barbershop
Bella Vista Family Chiropractic
BRU Craft & Wurst
Custom Fit Meals
Dogwig Printing
DJ Raphael


LBC member Wan showing a great bottom position in the max axle power clean event


MOVEMENT PREP: Lax/softball hip flexor 2 min, foam roll quad/VMO x 1 min/side, OH w/ext rot bias band stretch x 1 min/side
2 Rounds: 10 Wall Facing Squats, 10 Lateral Lunges, 10 Ring Rows


A. Every 90 seconds x 3 sets
Squat Clean x 3 singles @ 75-80% of 1RM

Option 1
B1. Weighted pull-up x 3-4 reps x 3, Rest 10 sec
B2. Strict pull-up x amrap x 3, Rest 60 sec

Option 2
B1. Strict pull-up @ 30X1 x 4-6 reps x 3, Rest 10 sec
B2. Ring Row x amrap x 3 sets, Rest 60 sec


8 minute clock
800m Run*
40 OHS (95/65#)**
Amrap double unders or single unders

*In the event of rain, substitute row for fun
**Weight must be light enough that you can rep out big sets and finish the 40 reps in 2-4 sets. Scale as needed or substitute 40 Front Rack Lunge Steps (95/65#)

Workout of the Day: Sunday, 11.23.14



Nat hitting a 535# deadlift at the Total


MOVEMENT PREP: 3 minutes foam roll/lax ball as needed, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft bear crawl, 30ft crab walk forward


In teams of 2 with one person working at a time,
1200m Row
100 DB Ground to Overhead
200 Air Squats
100 Burpees
1200m Row

Workout of the Day: Saturday, 11.22.14

Come spectate and cheer on your fellow CFCC athletes in the Stache Showdown tomorrow! In lieu of the event, all regular scheduled classes are cancelled. The event will be held on Juniper Street between Chestnut and Walnut (behind BRU and McGillin’s).




At Home Workout
2 minute sprint @ 85% effort
Rest 4 minutes x 4 rounds
5 minute amrap
5 Push Ups
5  Sit Ups

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