Workout of the Day: Wednesday, 8.20.14

Please check out the slightly revised schedule on Mindbody for this upcoming weekend. Saturday’s classes will be all open gym where you can either make up a workout from earlier in the week, work on a skill, or complete a workout that will be provided for you.

On Friday the coaching staff will be traveling up north for a continuing education trip. We will be headed to Boston for a seminar led by Greg Robins, an accomplished powerlifter who works at Cressey Performance. The seminar titled, “Optimizing the Big Three” is a one-day seminar geared towards those looking to improve the squat, bench press, and deadlift. This will be quite fitting considering we will be transitioning into an 8 week cycle at the beginning of September to prepare for the Total which will take place on Halloween. If you have any questions about the schedule changes please email



MOVEMENT PREP: Foam roll t-spine, and lax ball to lats and serratus for 4 minutes

3 Rounds: 10 Pass Throughs w/PVC, 10 Good Mornings w/PVC, 10 Wall Facing OHS w/PVC


A. EMOM x 6 minutes
Hang Power Snatch x 2-3 TnG reps @ 70-75% of max power snatch

B. EOMOM x 6 minutes (3 sets)
Overhead Squat @ 2020 x 5 reps from the rack increasing weight each set starting at 60%


“Five-Minute Capacity Test”
5 Minute amrap
5 Squat Cleans (135/95lb)
10 Burpees Over Barbell

Workout of the Day: Tuesday, 8.19.14

Come learn how to improve your pull-up on your own, build a handstand from the ground up, and back flip during ONE or all THREE of our CFCC Gym-Nasty clinics. Sign up here!


Coaches and volunteers at Philly Play last week


MOVEMENT PREP: Lax ball to pecs 10 passes/side, Lax ball to upper trap in glute bridge 10 passes/side, 10 alternating glute brides w/3 second hold

2 Rounds: 60ft Bottoms Up KB Waiters Walk, 10 cobra push ups, 10 birddog


A. Strict Press x 2-3 reps @ 75-80% x 4 sets, Rest 2 minutes
B1. Snatch Grip Deadlift x 3 reps x 3 sets, Rest 60 seconds
B2. Single Leg Deadlift x 4/leg x 3 sets, Rest 60 seconds


2 Minute Clock
30 sec amrap DB Push Press (45/20)
90 sec  row for max meters
Rest 3 minutes x 3 Rounds increasing intensity each round  (RPE 80/90/100% effort)

Workout of the Day: Monday, 8.18.14

Vote for CFCC as the Best CrossFit in Philly!

Are you interested in competing the CrossFit Team Series? Email

photo (2)

The end of the longest goodbye to Danny Bove before he heads south to begin graduate school in Florida. We will miss you Danny!



MOVEMENT PREP: Foam roll t-spine, quads, adductors and lats for 4 minutes then quadruped extension-rotation drill x 8/side x 1 round, 10 wall squats,  30ft toy soldier,  30ft spiderman step + OH reach, 45-60 second  sumo squat hold


A1. Front Squat @ 23X1 + 2 Front Squats x 4 sets, Rest 60 seconds
*Goal is to match or improve from last Monday
A2. Strict C2B Pull Up x 8-10 reps x 4, Rest 90 seconds
*Use a band or spotter if needed. If you cannot achieve at least 4-5 reps unbroken to start the set then use more assistance. This should not be done in singles.


3 Rounds
21 No Push Up Burpees
15 Pull Ups
9 Front Squat (185/115lb *or 55% of max) *from the floor

Workout of the Day: Sunday, 8.17.14

Thank you to all of the CFCC members who joined us at the shore today! A BIG thank you goes out to the Santaniello’s for opening their house to us for the post beach BBQ. What a fantastic day with fantastic people. We can’t wait to do it again next year!



MOVEMENT PREP: 3 minutes foam roll/lax ball as needed, 400m group run, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft bear crawl, 30ft crab walk forward

STRENGTH: EMOM x 12 minutes

Minute 1: Strict T2B or Variation (Strict K2E, Hanging leg raises, etc.) x 5-7 reps

Minute 2: Handstand walk or hold x 20 seconds

Minute 3: Amrap Double Unders x 30 seconds


In teams of 2, complete the following
20 minute amrap
50 KB Swings (16/12kg) *KB cannot touch the ground
25 Pull Ups *While partner holds the KB
400m Run *Carrying the KB
*Partners can split up the reps any way they see fit, but they must complete the run together and carry the KB the whole way. If the KB touches the ground at any point in time both partners must stop and perform 5 burpee high fives

Workout of the Day: Saturday, 8.16.14

Today is CFCC Beach Day! In lieu of the festivities all regular classes will be cancelled. As a reminder, here are some more details on today’s events.

For those of you who are looking to coordinate carpooling, please use the Facebook Event Page.

If you are carpooling I would recommended meeting in the parking lot across from Capogiro between Sansom and Walnut and 12th & 13th. It takes about an hour and a half to get there, depending on traffic.

We will meet at Chris’s parent’s house (625 Pennsylvania Ave. Somers Point, NJ) at 10am, and then as a group drive over to the north end bridge (cost ~ $2) of Ocean City. The address around where the beach where we are going to if you are meeting up with us later is: Express Pizza & Steaks 719 Battersea Rd, Ocean City, NJ 08226

Street Parking is free and plentiful. There are no beach tags necessary.

We’ll spend 3-4 hours on the beach and then head back to Chris’s house for a BBQ and some pool/hottub time. If you guys have questions please post to the Facebook Event Page.



A. In teams of 4 (MMFF)

Team Buddy Carry to the water and back *all 4 athletes must complete this. 2 pairs at a time then switch.
100 Push Ups *1 person working at a time
200 Air Squats *2 people working at a time
300 Burpees *3 people working at a time
400 Reverse Lunges *4 people working at a time
Team Buddy Carry to the water and back

Elimination Tug of War
We will seed the top finishing teams accordingly and do a single elimination challenge Tug of War.

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