Workout of the Day: Sunday, 7.5.15.



MOVEMENT PREP: Foam roll quads and t-spine for 2-3 minutes, super front rack stretch w/band 1 min/side, gastroc/soleus stretch 30 sec/foot
2 Rounds: W/band around knees – lateral monster walk x 10 steps each direction, 10 glute bridges, 10 knee-break ankle mobilization on plates, 10 goblet squats


A. Front Squat x 2 reps x 5 sets, Rest as needed
-build to a heavy double
B1. Alternating Back Rack Box Step Up (95/65#) x 30 second amrap x 4 sets, Rest 30 seconds
-box should be about 15-20″
B2. Side Plank 15 sec L, Rest 15 sec, 15 sec R, x 4 sets, Rest 60 seconds


MOVEMENT PREP: 5 minutes mobility as needed
2-3 Rds: 30ft bottoms up kb waiters walk + 5 bottoms up strict press/arm, 10 SL KB DL (5/leg), 10 bird dog


A1. Deadlift x 8 reps x 3 sets @ 60-65% 1RM, Rest 60 seconds
A2. Strict HSPU x 6-8 reps x 3 sets, Rest 60 seconds

A2 – if you do not have full ROM Strict HSPU acceptable substitutions are 1 abmat maximum, Box or Downward Dog HSPU, Negatives or Strict Push Ups. It is not recommended you do an inverted movement unless you have at least 10 push ups w/perfect form. Use scaling option that allows for proper tripod shape bottom position where you can get 4-6 reps in a row or scale. 


60 second amrap max calorie row
60 second amrap rope climb
60 second amrap double unders or attempts
-Rest 60 seconds-
x 3 sets

-Board Score: ST (DL), COND (Average cal, rc, du)

Workout of the Day: Saturday, 7.4.15.

Happy 4th of July!

Please meet at Washington Square Park  (6th and Walnut Streets) promptly at 1oam!



Please meet at Washington Square Park (6th and Walnut Streets) at 10am!

MOVEMENT PREP: 400m jog, high knees, butt kicks, lateral lunge, carioca, bear crawl, crab walk


5 Rounds
400m Run
10 DB Goblet Hold Walking Lunges (45/20#)
10 Single Arm DB Push Press (5/arm)
10 DB Goblet Squat (45/20#)

Workout of the Day: Friday, 7.3.15.

Today we will be holding 8am, 12pm 4:30pm and 5:30pm classes only! Please sign up on Mindbody.



MOVEMENT PREP: 4 minutes mobility as needed, 400m run
30ft spiderman + oh reach, 30ft crab walk forward, 30ft bear crawl, 30ft high knees, 30ft butt kicks, 30ft lateral lunge


PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

For time
1k Row
10 Rounds
7 Bar Facing Burpees
3 Thrusters (95/65#)
1200m Medball Run (20/14#)

Workout of the Day: Thursday, 7.2.15.

This Friday’s Schedule

Due to the upcoming holiday the class schedule for this Friday has been modified. Please check Mindbody to sign up class. We will be holding 8am, 10am, 12pm 4:30pm and 5:30pm classes only.


MOVEMENT PREP: Banded lat stretch 1 min/side, banded pec stretch 30 sec/side, 10 scorpion 
2-3 Rds: 5 SL KB DL/side, 10 lateral goblet squats, 30ft crab walk forward


Part 1

3 Rounds
10 TnG Power Clean @ 55-65% of 1RM PC
25 second Row Sprint for max calories
-Rest 3 minutes bt. rds-

-Rest 5 minutes-

Part 2

3 Rounds
8 UB Front Squats @ 60-65% 1 RM FS from the rack
25 sec max burpees
-Rest 3 minutes bt. rds-

-Rest 5 minutes-

Part 3

1 set max UB Farmer’s Carry (32/24kg per hand)
-measured in increments of 10m

-Board Score: (Total Calories, Total Burpees, Total meters)



A. Snatch Grip DL w/shrug + snatch grip RDL @ 32×1 tempo (3+2)- Athletes will take 5 total sets, ideally finishing at/around 90% of their 1RM Snatch

B1. Squat Snatch Press x4

B2. 8 FE Ring Rows

B3. 6 Ab wheel roll outs

– 3 sets: no rest between B1/2/3, 90-120 seconds rest between sets

-squat snatch press load may increase only once

Workout of the Day: Wednesday, 7.1.15.

Friday 7/3/15 Schedule

Due to the upcoming holiday the class schedule for this Friday has been modified. Please check Mindbody to sign up class. We will be holding 8am, 10am, 12pm 4:30pm and 5:30pm classes only.



MOVEMENT PREP: Lax ball or softball to glutes 1 min/side, lax ball calves 1 min/side, Wall Quad/Spiderman 1 min/side,
2 Rounds: Single Arm KB OHS x 5 reps/arm  w.2 sec hold in bottom, 10 hollow rock or 20 sec hold 10 scapular push ups


A. Behind the Neck Snatch Grip Push Press + OHS @ 25X1 (2+1) x 3 sets
B1. Ring Support Hold x 20 seconds x 3 sets, Rest 60 seconds
B2. HS Hold x 45-60 seconds, x 3 sets, Res 60 seconds


In teams of two with partners alternating complete rounds,

6 Rounds (3/person)
15 UB Russian KB Swings (32/24kg)
40 Double Unders or 120 Singles
8 Burpee Box Jumps (24/20″)
150m Row

-Board Score: ST(A) COND(Total Time)


MOVEMENT PREP: Theraband sequence + PVC pass through 10 x overgrip 10 x dorsal grip


A1. Dead Hang from Bar x 30-60 seconds x 3 sets, Rest 60 seconds
-thumbs wrapped under. Gaze is forward. Body tight

A2. FLR on Rings x 60 seconds x 3 setes, Rest 60 seconds
-rings should be set about a foot off the ground. Hollow position. Elbows locked out and rings externally rotated

A3. Wall Walk x 4 reps w/3 sec hold at top x 3 sets, Rest 60 seconds

A4. T2B w/towel bt feet x 10-15 reps x 3 sets, Rest 60 seconds

Crossfit Journal Logo   OPEX On Journey

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 |
Website Design by Sayra Lopez / Maintained by B Two Design