Workout of the Day: Friday, 3.27.15



MOVEMENT PREP: Foam roll quads/t-spine 3 minutes, banded lat stretch 1 min/side, wall quad/spiderman 1 min/side
3 Rounds: 10 pulls on the rower (sprint start), 30ft spiderman + oh reach, 10 wall facing ohs



27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.


MOVEMENT PREP: Lax ball to pecs x 10 passes/arm + 60 sec pec stretch, Banded lat stretch x 60 sec/arm
2 Rounds: 10 dead bugs, 10 scap push-ups, 10 t’s w/10 sec hold on last rep, 10 i’s w/10 sec hold on last rep


If you did not take Tuesday’s class you have the option to complete testing


A. Tap Kip Swings x 10 reps x 2 sets
-Put towel between feet to keep lower half of body as tight as possible. If towel comes out, start reps over.
-On upward portion of swing, watch toes come up. Idea is to be coming up in a hollow position, leading with toes, NOT hips or knees. Keep reinforcing the hollow front position with each swing.
B1. Ball Push Up x 30 reps x 3 sets, Rest 60 seconds
-as done in the past. If have physioball, use it. If not a light med ball. Keep feet together if you can. Separate them if you need additional stability. 30 reps is a lot and # should be taken down if you have not been consistently doing them.
B2. Strict T2B x 10 reps x 3 sets, Rest 60 seconds
- if you cannot touch your toes to the bar go as far as you can (L-position).
C1. Tuck Up or V-Up x 10 reps, x 3 sets, no rest
C2. Arch Up x 10 reps, x 3 sets, Rest 60 seconds

Workout of the Day: Thursday, 3.26.15

The Grand Finale

15.5 Pre-Show festivities will begin around 8:45pm with your hosts Coach’s Perrin and Zoda. At 9:15pm the rest of the coaching staff with face off for the final open workout of 2015. DON’T MISS IT!!!!



MOVEMENT PREP: Lax ball to hips and glutes 3 minutes, Super Front Rack stretch 1 min/side
3 Rounds: 10 goblet squats, 10 SL DL (5/side), 10 scap push up


A. Clean + Hang Clean (1+1) @75% x 2 sets, 80% x 1 set, 85% x 1 rep x 2 sets, Rest 90 seconds – 2 min
-athletes can practice rope climbs during rest period


3 Rounds @ 90/95/100% effort
10 Calorie Row
15 KB Swings (24/16kg)
2 Rope Climbs *legless if possible
15 No Push Up Burpee
Rest 3 minutes

Workout of the Day: Wednesday, 3.25.15

Last Week of the Open

Tomorrow night we will be hosting the last Open Announcement party and head to head showdown. Stay tuned for an epic battle announcement between some familiar faces in the gym. The open theme for this Friday will be “CrossFit,” so break out your favorite pair of high socks, Reebok CrossFit gear and Rich Froning headbands!

Next Monday night we will hold a Post Open party at the gym beginning at 8pm after the 15.5 scores are submitted. All members are encouraged to attend as we will be giving away awards and celebrating the close of another open season.



MOVEMENT PREP: Banded lat stretch 1 min/side, 10 wall facing squats w/3 sec pause in bottom
2 Rounds: 60ft jog, 30ft Prisoner Lunge w/Pec Stretch, 30ft inchworm, 30ft crab walk


A. Snatch Grip Push Press + OHS (1+2) x 3 sets, Rest 60 seconds


In teams of 2 alternating complete movements

15 minute amrap
15/10 HR Push Ups
10 Pull ups
35 Double Unders or 100 Singles

FINISHER: Time Permitting or on your own
2 minutes accumulated Weighted Plank on hands x 1 set


Workout of the Day: Tuesday, 3.24.15


Good Luck to Justin M. in the next stage of his journey! You will be sorely missed by the CFCC community.


MOVEMENT PREP: Foam roll t-spine, quads, hamstrings 3 minutes, 10 cat & camel
3 Rounds: 3 TGU Sit Up/arm, 10 Good Morning w/PVC, 3 Kick up to HS w/3 sec hold


A. Hang Power Snatch – build to a heavy single in 10 minutes
-Rest 3 Minutes-
B.  5 minute amrap @ 75% of A


For time
1K row
50 Burpees to a 6″ target

Board Score: ST (snatch/#reps), COND (time)

GYMNASTICS: (Testing Week)

MOVEMENT PREP: Theraband Shoulder Sequence
3 Rounds: 10 pass throughs: 10 around the world, 20 jumping jacks


TESTING WEEK: 2 Rounds of each exercise, resting as needed

A. Push-Up – max reps in 60 seconds
B. Strict Dips – max reps in 60 seconds
C. Ring Support Hold – max hold
D. Strict Pull-Ups – max reps in 60 seconds
E. Strict HSPU – max reps in 60 seconds
-if you cannot perform this exercise then you will skip it
F. Hollow Rocks – max unbroken
-use best hollow position as your rocking position. If lower back is off ground when doing exercise, bring legs more vertical so lower back is engaged with ground. Arms locked out and shoulder width apart. Legs together and straight
G. Superman Rocks – max unbroken
-As many reps as you can do with a towel in between your feet. When towel comes out, the set is terminated

Workout of the Day: Monday, 3.23.15

Doubles or Nothing [ by Punk Rope]

CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here! 


– Custom-sized Punk Rope Jump Rope
– Custom-sized Punk Rope Wrist Trainer
– 44-page Rope Jumping for Fitness PDF Manual
– Videotape Analysis Using Coach’s Eye

– Punk Rope’s patented method to dominating doubles
– How to select and size the best rope for you
– How to solve common rope jumping challenges
– How to improve your mechanics and timing
– How to jump more consistently and efficiently
– How to jump with less effort and impact

CFCC – Sat, April 11 | 2pm-4:30pm




MOVEMENT PREP: Foam Roll or Mash Quads/Adductors 4 minutes, Wall Quad/Spiderman 1 min/side
2 Rounds w/mini band below knee : 60ft lateral walk, 10 glute bridges, 10 goblet squats


A1. Front Squat – build to a heavy single in 15-20 minutes
Suggested Loading
*Set 1 – 3 reps @ 55%
*Set 2 -2 reps @ 65%
*Set 3 -2 reps @ 70%
*Set 4 -1 rep @ 80%
*Set 5 -1 rep @ 90%
*Set 6 -Heavy single

A2. DB Bent Over Row x 8 reps/side x 3 sets
-in-between sets of front squats complete 3 sets of DB Bent Over Row


12 Minute Clock – Every 3  minutes complete the following

9 Thrusters (95/65#)
6 Box Jump Up and Over (24/20″)
6 Thrusters  (95/65#)
3 Burpee Over the BB

Board Score: ST (FS), COND (Slowest Split out of 4 sets)

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