Workout of the Day: Sunday, 8.24.14

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!

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WORKOUT OF THE DAY:

There is open gym today from 9-12pm. You may complete a workout of the day you missed this week or perform one of the suggested workouts listed below. Options include working as an individual, in partners, or teams of 3.

1 Person

2 minute clock
20 Double Unders
200m Run
KB Swings (24/16kg) x max reps
Rest 2 minutes x 6 sets 
Score = Total KB Swings

or

14 minute amrap
9 Burpees
20 KB Swings (24/16kg)
20 Air Squats

In teams of 2 with partners alternating complete rounds for 5 rounds per person,

10 Rounds
100m Row
10 Burpees
200m Run
15 KB Swings (24/16kg)

or

In teams of 2, with only one person working at a time

100 Box Jump Up and Over (24/20″)
800m Run
100 Goblet Squats (24/16kg)
800m Run
100 Burpees
800m Run

*Both partners must run together

Teams of 3 must complete a total of 4 sets each as quickly as possible of
500m Row
+
5 HR Push Ups
10 Box Jumps (24/20″) *w/step down
5 HR Push Ups
10 Box Jumps (24/20″)
5 HR Push Ups
10 Box Jumps (24/20″)
+
400m Run
*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row , which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

 

 

 

Workout of the Day: Saturday, 8.23.14

The First CrossFit Team Series Workout Has Been Announced

P.S. Don’t forget to tell your friends and family to Vote for CFCC as the Best CrossFit in Philly!

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WORKOUT OF THE DAY:

There is open gym today from 9-12pm. You may complete a workout of the day you missed this week or perform one of the suggested workouts listed below. Options include working as an individual, in partners, or teams of 3.

1 Person

2 minute clock
20 Double Unders
200m Run
KB Swings (24/16kg) x max reps
Rest 2 minutes x 6 sets 
Score = Total KB Swings

or

14 minute amrap
9 Burpees
20 KB Swings (24/16kg)
20 Air Squats

In teams of 2 with partners alternating complete rounds for 5 rounds per person,

10 Rounds
100m Row
10 Burpees
200m Run
15 KB Swings (24/16kg)

or

In teams of 2, with only one person working at a time

100 Box Jump Up and Over (24/20″)
800m Run
100 Goblet Squats (24/16kg)
800m Run
100 Burpees
800m Run

*Both partners must run together

Teams of 3 must complete a total of 4 sets each as quickly as possible of
500m Row
+
5 HR Push Ups
10 Box Jumps (24/20″) *w/step down
5 HR Push Ups
10 Box Jumps (24/20″)
5 HR Push Ups
10 Box Jumps (24/20″)
+
400m Run
*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row , which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

 

Workout of the Day: Friday, 8.22.14

Today the staff will be taking a continuing education weekend to better our skills and knowledge as coaches. In preparation for many hours in the car, check out Mobility WOD Episode 296: Long Car Drive Recovery, Do This First Thing for some good tips when traveling!

FYI there is a slightly truncated schedule this weekend due to the trip, so please check Mindbody!

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Never stop learning

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll/lax ball as needed for 5 minutes, 60ft job, 30ft butt kicks, 30ft high knees, 30ft spiderman lunge + OH reach, 30ft bear crawl

STRENGTH:

A1. DB Walking Lunges x 20 steps x 3 sets, Rest 60 seconds
A2. Turkish Get Ups x 1 rep/arm x 3 sets, Rest 60 seconds

CONDITIONING:

Tabata Pull Ups
Rest 60 seconds
Tabata Air Squats
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Workout of the Day: Thursday, 8.21.14

Don’t forget Restorative Yoga with Arianna is back on the schedule for Sundays at 12pm!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball pecs 10 passes/arm, wall or behind the head tricep stretch x 60 seconds/side, wall quad stretch or spiderman x 60 seconds/leg

3 Rounds: 5 inchworm + push up, 3 TGU sit up/side

STRENGTH:

A. Every 45 seconds for 8 sets
Speed Deadlift x 3 reps @ 60%

CONDITIONING:

A. 3 Rounds
10 Unbroken Bench Press
400m Row @ 90% effort
Rest 90 seconds

B. 3 Rounds
Amrap Strict Ring Dips
400m Run @ 90% effort
Rest 90 seconds

FINISHER: Time Permitting

Hollow Hold x 60 seconds x 2 sets, Rest 60 seconds

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 info@crossfitcc.com

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WORKOUT OF THE DAY:

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

STRENGTH:

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%

CONDITIONING:

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

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