Workout of the Day: Wednesday, 11.25.15.



MOVEMENT PREP: Spiderman or wall quad stretch 1 min/side, Banded lat stretch 1 min/side
2 Rounds: 30ft spiderman + OH reach, 10 scap push ups, 10 scap pull ups

A1. DB Bulgarian Split Squat x 5/side x 3 sets, Rest 60 seconds
A2. Supinated BB Bent Over Row x 5 reps x 3 sets, Rest 60 seconds

10 Minute Clock to perform the below in teams of two,
2k Row
*must switch every 250m. Partner must perform double KB front rack hold while other partner is rowing (24/16kg). Rest in the remaining time.*
Immediately into the below on your own,
10 Minute amrap
20 HR Push Ups
10 Strict Pull Ups
60 second Plank Hold on Elbows

Board Score: ST(A1), COND(Row Time, Rds + Reps)

Workout of the Day: Tuesday, 11.24.15.



MOVEMENT PREP: Lax ball glutes and upper trap, pecs for 4 minutes
2 Rounds: X-Band walk x 10 steps/direction, 10 banded good mornings, 5 half kneeling bottoms up kb strict press/arm

A. Behind the Neck Push Press + BN Push Jerk x (2+1) x 4 sets – building in weight across sets
B. Deadlift x 3 singles @ 70-80% x 4 sets, Rest 90-120 seconds
-No dropping from the top. The bar must be lowered to the floor under control, then properly load the body for the next lift. All pronated grip.


3 Rounds @ 80%/90%/100%
10 Hang Power Clean (115/75#)
10 Shoulder to Overhead (115/75#)
10 Burpee Over the BB
-Rest 3 minutes-


MOVEMENT PREP: 3 minutes of mobility, Upper back medball pvc stretch – 1 minute, Theraband shoulder sequence


A. Kipping Muscle Up X 1-2 reps every 5 minute x 5 minutes
A1. Strict C2B Pull Up x 5-7 reps x 3 sets, Rest 30 seconds
A2. DB Bent Over Row @ 3131 tempo x 3 reps x 3 sets, Rest 60 seconds
B1. Strict T2B x 10-15 reps x 3 sets,
B2. Weighted Strict Ring Dips x 7 reps x 3 sets, Rest 60 seconds
C. Hollow Arch Rolls x 10 reps/direction x 3 sets
D. Wall Walk x 3 reps w/10 sec hold at top x 4 sets
-the goal is to get your hands as close to the wall as possible. 


MOVEMENT PREP: 4 minutes to mobilize
2 rounds: Kneeling BU KB Press x5/side, 6 Dead Bugs, 6 Russian Planks

A. Clean Grip Muscle Snatch – 3 sets of 3
B. BTN Power Jerk + OHS @ 33×1 tempo (2+2)- 4 sets, building
C. Halting Clean DL + Shrug – 90%x2, 100%x2, 110%x2

Workout of the Day: Monday, 11.23.15.

Congratulations to everyone who competed in the Stache Showdown on Saturday! Thank you to our sponsors Groom Philly, Flotation Philly, and all of the volunteers and spectators who came out to the event. On behalf of CrossFit Center City, Liberty Barbell Club, and Liberty Strength Society, we are grateful for the support of ULiftU and look forward to next year!

Check out final scores here

Photos here

Other Videos from the day here



MOVEMENT PREP: Spiderman or Wall quad stretch 1 min/side, 10 T’s w/10s hold on last rep, 10 I’s w/10s hold on last rep
1 Round: 10 sumo squat to stand, 10 rocking ankle mobilizations/leg, 30ft burpee broad jump

A. Clean @ 85% x 5 singles
B. EMOM x 6 Minutes
Minute 1 – 2 Back Squats @70-75%. First rep is 55×1 tempo, 2nd rep is no pause
Minute 2 – DB Bent Over Row x 4 reps/side (heavy)

For time
500m row
20 Front Squats (135/95#)
30 C2B or 10 MU**
20 Front Squats (135/95#)
500m row

Board Score: ST(A), COND(Time)


Mobility and warm up

Mid line hops
Pony drill
Partner slingshot drill

3 rounds of:
3x400m (completed as 200m moderate, 100 easy, 100 hard)

30s rest between intervals
3 minutes in between rounds

Mod pace = 80%, 100 easy = 60%, hard = 90-95%. Cadence needs to remain high on the easy interval.

Workout of the Day: Sunday, 11.22.15.


Open Gym/Recovery Day

Sunday’s are reserved for open gym only. This is your opportunity to make up a workout from earlier in the week, practice a skill, or complete a workout of your choice.

If this is normally your rest day, consider some additional recovery techniques you can utilize to set yourself up for a successful week.

Active Recovery 

30-40 minutes of active recovery work. Preferable methods are the Assault bike or Airdyne for an easy ride. Next option would be an easy swim. From there go to the rower, but consider breaking it up and walking around every 3 minutes for 1-2 minutes to stay away from excessive flexion and extension.

Mobility and Maintenance

Spend 30-60 minutes working on self restoration. The key areas will differ from person to person. For the majority of us, the upper back (thoracic spine), shoulders, hips and ankles need the most time. Use Kelly Starrett’s Mobility WOD or other mobilizations you have learned in class. Or see a specialist for 60 minutes. Inflammation maintenance such as compression, contrast baths, epsom salt baths, float tanks, etc. may also be useful for some individuals.

Nutrition Preparation
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts and allow for full recovery throughout the week.

Mental Restoration

This can be different for everyone. Meditation, visualization, reading, or gathering with friends and family can be considered restorative. The key is to engage in activities that make you feel fulfilled and recharged.

Workout of the Day: Saturday, 11.21.15.

The Stache Showdown

Due to the Stache Showdown all regularly scheduled classes will be cancelled. Come out support the event beginning at 9am! All proceeds benefit ULiftU!


Home Workout

4 Rounds
400m Run
30 Air Squats
20 Burpees

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