Workout of the Day: Sunday, 4.26.15

Liberty Barbell Classic

CFCC Members – Reminder the gym is closed for classes this weekend. 

The 2015 Liberty Barbell Classic is completely SOLD OUT, and we have an amazing roster of lifters lined up. Please encourage your friends and family to come and watch! Tickets are available for purchase via the registration page for $5 until Friday, 4/24. You can purchase tickets at the door on Saturday and Sunday for $10. Your spectator ticket is good for both days. CFCC members your entrance is FREE!

We’ll be livestreaming the entirety of the ‪#‎2015LibertyBarbellClassic‬. Find us here:

Day 1: https://www.youtube.com/watch?v=hTLJld3qGRA

Day 2: https://www.youtube.com/watch?v=pPPei0_tufg

Start List

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HOME WORKOUT:

CONDITIONING:

Option 1
For Time
1 Mile Run – EMOM stop and do 5 burpees

Option 2
For Time
500 Burpees

-This is not a typo. Who is brave enough to pick option 2? Budget for about 45-60 minutes. Best time receives a prize from Coach Perrin.

FINISHER:

3 Sets
Hollow Rocks x 30 seconds on/30 seconds off
Arch Rocks x 30 seconds on/30 seconds off

 

 

Workout of the Day: Saturday, 4.25.15

Liberty Barbell Classic

CFCC Members – Reminder the gym is closed for classes this weekend. 

The 2015 Liberty Barbell Classic is completely SOLD OUT, and we have an amazing roster of lifters lined up. Please encourage your friends and family to come and watch! Tickets are available for purchase via the registration page for $5 until Friday, 4/24. You can purchase tickets at the door on Saturday and Sunday for $10. Your spectator ticket is good for both days. CFCC members your entrance is FREE!

We’ll be livestreaming the entirety of the ‪#‎2015LibertyBarbellClassic‬. Find us here:

Day 1: https://www.youtube.com/watch?v=hTLJld3qGRA

Day 2: https://www.youtube.com/watch?v=pPPei0_tufg

Start List

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HOME WORKOUT:

MOVEMENT PREP: Pigeon pose 1 minute/side,  one-arm doorway pec stretch 1 min/side
3 Rounds: 10 slow cat & camel, 10 alternating spiderman + OH Reach, 5 inchworm + push up, 10 wall facing air squats

STRENGTH:

For time
100 Push-Ups
100 Sit-Ups
100 Air Squats

Workout of the Day: Friday, 4.24.15

Schedule Changes for the LBC Classic

Reminder, please make sure you look at the Mindbody schedule this weekend. Today we will be holding AM classes only. At home workouts will be provided on Saturday and Sunday in lieu of the meet being held. We are encouraging all CFCC members to come by to spectate and support many awesome LBC/CFCC athletes lifting on both days. Stay in touch with more updates on the LBC Classic via our FB page.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Work on mobility as needed for 5 minutes ( focus on quads, glutes, t-spine, lats and calves)
3 rounds: 5 Slow Scap Pull Ups, 10 1 1/4 Goblet Squats, 20 double unders or 30 second jump rope practice

STRENGTH/CONDITIONING:

Part 1

12 minute EMOM
Minute 1 –  3 Front Squats from rack @ tough weight
Minute 2 –  35 sec row sprint @ tough effort (goal is 10/6 calories)

Part 2

10 minute EMOM
Minute 1 – 6 Unbroken Thrusters from the floor @ tough weight
Minute 2 –  10-15 C2B Pull Ups or Regular Pull Ups

Part 3

For Time
50.40.30.20.10
Double Unders or Singles x2
25.20.15.10.5
T2B

Notes
-FS and Thrusters can build in weight as the EMOM progresses.
-If you do not have RX C2B Pull ups then regular pull ups are recommended. The goal is to go unbroken on every set.
-Warm up for all 3 parts should happen in the beginning. Once the clock starts, rest time between each part should be minimal. Only enough for changing out weights and equipment.
-Board Score: (1: Heaviest FS, Lowest calories), (2: Heaviest Thruster, Lowest set of UB pull ups), (3: Time)

Workout of the Day: Thursday, 4.23.15

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball to hip flexors and pecs x 4 minutes, Wall Quad Stretch or Spiderman x 1 minute/side, 30ft Over/Under the Fence, 30ft crab walk forward, 30ft inchworm

STRENGTH:

A1 Bulgarian Split Squat x 6 reps/side x 4 sets, Rest 60 seconds
A2. CG Bench Press x 4 reps x 4 sets, Rest 60 seconds
-Split Squat can be front rack loaded or suitcase carry

CONDITIONING:

3 Rounds @ 100% effort
8 Hang Power Clean (135/95#)
7 Clapping Push up or Regular Push up
20 second Row Sprint
Rest 3 minutes

Board Score: ST(Bench), COND(Slowest Rd)

Workout of the Day: Wednesday, 4.22.15

IT’S COW TIME!

As some of you know, CFCC has organized many a CowShare in the past and we are getting ready to do it again! What is a CowShare you ask? A CowShare is a bundle of local, grassfed beef that includes cuts from across the cow. The beef from each cow we buy gets divided into equal shares by weight and type of cut. NEAT! Read more on Philly CowShare’s website!

So, how do YOU get in on the action? Cait has graciously agreed to organize this round, so email her directly at cait.garozzo@gmail.com with questions or to sign up for a share. We will be splitting the cow into 1/8 shares. You are welcome to split the 1/8 further between two people but CFCC will NOT be coordinating that. Feel free to hop over to the CFCC Eats page and find the cowshare post to coordinate a buddy. 1/8 shares cost $413.00.

There is currently an 8 week waiting period for a cow so once we get a group of COMMITTED CowShare folks together we can get added to the waitlist. Once the CFCC group is together, Cait will share more details (ie how to to pay, how to pick it up, expected delivery dates, etc.) If you have questions please let her know!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll/Lax ball as needed 4 minutes,
2 Rounds: 20 second HS hold, 10 Reverse Lunge + RDL (5/arm), 5 Single Arm Wall Facing OHS (KB)/arm

STRENGTH:

A. Power Snatch w/pause above knee + Squat Snatch w/pause above knee @ 65% x 2 reps (1+1) EMOM x 5 minutes
B. OHS @ 22×1 –  2.2.2. Rest 60 seconds

CONDITIONING:

8 minute amrap
12-9-6-3
Wall Ball (20/14#)
Burpee Box Jump (24/20”)
K2E

Notes
-Score = Rounds + reps (i.e. 1 Rd = 90 reps. Remaining reps will be total reps of where you finished. 
12’s = 36 reps
+ 9’s = 63 reps
+ 6’s = 81 reps
+ 3’s = 90 reps
-Board Score: ST (OHS) COND (Rounds + Reps)

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