Workout of the Day: Wednesday, 2.3.16.



MOVEMENT PREP: Lax ball to hips and glutes 3 minutes, Lax ball gastroc/soleus 1 minute per leg + 1 minute ankle dorsiflexion w/KB
2 Rounds: 10 Alternating SL Glute Bridges, 10 lateral squat

A. Pistol Practice x 3-10 reps/leg x 4 sets, Rest 1-2 minutes
-scale to box progressions, rolling pistols, single leg squat to box, holding a plate, etc. 
-Pistol Progression 1, 2, 3, 4

20 Minute Clock
At the top of every 5 minutes
3 minute amrap
4 Box Jumps (24/20″)
6 Russian KB Swing (32/24kg)
8 Double KB/DB Front Rack Alternating Forward Lunges @ tough weight

*pick up where you left off*

Board Score: ST(Weight of Double KB/DB Lunges), COND (Total Rounds + Reps)


MOVEMENT PREP: Foam roll t-spine + lax ball to lats, serratus, and pecs 6 minutes
2 rounds:
1 – inchworm w/3 sec hold x 7 reps
2 – scap pull ups x 10 reps
3 – scap push ups x 10 reps


A. Strict Deficit Negative HSPU x 1 rep EMOM x 5 minutes *5-10 second negative*
-this is a negative only. Abmat under head, try to control the decent as slowly as possible, especially the last few inches. Pick a deficit where you can maintain control, otherwise no deficit. 

B1. Bar Pull Over or Strict L-Sit Pull Up x 7 reps x 3 sets, Rest 60 seconds
B2. GHD Sorenson Hold w/hands @ ears or arms extended x 30 seconds x 3 sets, Rest 60 seconds

C. Ring Dip x 15 reps x 3 sets, Rest 2 minutes

Workout of the Day: Tuesday, 2.2.16.



MOVEMENT PREP: Foam roll t-spine, lats and glutes 5 minutes
1 Round: 8 quadruped extension/rotation drill/side, 15 prone theraband pass throughs, 15 band pull aparts, 10 wall facing ohs w/therband


A. Snatch Deadlift + Hang Snatch (1+2) x 4 sets – building from last week


Option 1

10 minute amrap
3 Heavy L-Seated DB Strict Press
9 DB Burpees
40 Double Unders or 100 Singles


Option 2

“Diane” (if you did this on Saturday you are not permitted to complete again)
Deadlift (225/155#)

Board Score: ST(A), COND (Rds + Reps or Time)


No Push Up Renegade Row (feet elevated) x 10 reps continuous x 3 sets, Rest as needed


Foam roll quads and adductors (5mins)
Wall quad stretch (60s each leg)
Agility drills
Repeat 2x

DB Lateral step ups (45/20)
10 reps/leg (60s)
DB Diagonal lunges (45/20)
10 reps/leg (60s)
For max calories

10 min EMOM
15s sprint/1:45 recovery

Repeats on each bike will look like the following (each athlete records max calories each interval – try to increase with each round)

Athlete 1 will go @ 0:00-0:15
Athlete 2 will go @ 0:30-0:45
Athlete 1 will go @ 2:00-2:15
and so on

5 min recovery

1 min max calories

Board score: 1 min max calories


If you do “Diane” in class you are not permitted to take AP Strength today
MOVEMENT PREP:  3 rounds: 10/side Lateral steps w/ Band, 10 Glute Bridges, 5 High jumps


A. Deadlift
10 rep x 4-5 sets

B. DB Bench Press
Band warmup
8-10 rep x 5 sets

Workout of the Day: Monday, 2.1.16.

2016 In House Competition

Congratulations to all the competitors who battled it out on Saturday in the Basement of Dreams. It was a close competition the entire day with team Wizard of Voz coming out on top! Thank you to all of our amazing judges and volunteers who made all of the events run smooth throughout the day. We couldn’t do it without you guys! Check out our Facebook and Instagram for photos and videos from the day. Here is the final scoreboard.

Member of the Month

Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to help build our community to become even more awesome. Tomorrow we will be collecting ballots for MOTM. Please submit your vote or email Check out all of our past Members of the month here!


We are testing some strength numbers this week in addition to a few benchmarks workouts. During the next three weeks leading up to the open we will be revisiting previous open workouts as well as classic CrossFit benchmarks to prepare for the beginning on the competition season. The schedule for this week is below:

Monday – Back Squat (heavy single), Max UB Pull Ups/C2B/MU
Tuesday: Hang Snatch (heavy single), “Diane” (HSPU, DL)
Friday: Hang Clean (heavy single), 13.3/12.4 (WB, DU, MU)

MOVEMENT PREP: Foam roll t-spine and adductors 2 minutes, wall quad/spiderman 1 min/side
30ft Spiderman + OH Reach, 10 sumo squat to stand, 10 rocking ankle mobilitzations/leg, 10 scap pull ups

A. Back Squat – build to a tough single in 5 attempts
5 reps @ 55%
3 reps @ 60-70%
2 reps @ 70-80%
1 rep @ 85-95%
1 rep @ tough single
B. Max effort UB Pull Ups, C2B or MU, Rest 2 minutes x 2 sets


Hang Squat Clean (115/75#)

Board Score: ST(A), COND (Time)


MOVEMENT PREP: 5 minutes of lax ball to pecs, triceps, calves and hips
1 Round: 15 prone theraband pass throughs, 15 band pull aparts, 15 belt tighteners, 5 inchworm w/3 sec hold, 15 arch ups, partner arch stretch x 20 sec/person x 2


A1. Maltese Push Ups x 7 reps x 3 sets, Rest 60-90 seconds
A2. Ring Plank Hold (FLR) x 30 seconds x 3 sets, Rest 60-90 seconds
A3. Pistols or Progression x 10-15/leg x 3 sets, Rest 60-90 seconds
A4. Stomach to Wall Strict HSPU or Box HSPU or Downward Dog HSPU x 10 reps x 3 sets, Rest 60-90 seconds


Alphabet – draw each letter with your toes

Workout of the Day: Sunday, 1.31.16.



MOVEMENT PREP: Foam roll t-spine 3 minutes then lats 3 minutes
2 Rounds: 15 prone theraband pass throughs, 10 scap pull ups, 5 half kneeling bottoms up kb strict press/arm


In teams of two with partners alternating full movements,
4 Rounds
50 Calorie AB
35 DB S2O (45/20#)
20 Pull Ups

-P1 completes 50 calories, P2 completes 35 DB S2O, P1 completes 20 pull ups, P2 completes 50 calories, etc.
-Athletes are encouraged to scale up or down on DB S2O equipment permitting, especially women’s weight potentially higher
-Sub calorie row for AB
-Board Score: Time

Workout of the Day: Saturday, 1.30.16.

The 3rd Annual In House Competition

Check the live scoreboard here!
Come out and support your fellow CFCC members competing in our annual Pre-Open team competition today! Each team will be led by one of our coaches through three workouts and a final event for the top three teams. The first workout will kick off at 10am and we hope to wrap up around 2pm. If you can’t make it there will be a live scoreboard where you can follow the action (link posted later this week).

2016 Team Rosters
Plank Space (Elena, Jpap, Laura G, Shiva, Dani F) – Zoda
50 Shades of Gains (Jay Y, Lexi, Larissa, Luis, Kit) – Perrin
Wizard of Voz (Diana D, Mike T, Jeannine Z, Greg S, Zaid) – Wylie (filling in for Morgan)
Tim Did This (Nikki, Kyle H, Folke, Jen K, Sam S) – Tim
Farmer’s Farmers (Rachel B, Tommy H, Alison B, Dean B, Samantha S) – Erin
Tick Tock (Laura D, Jason M, Theresa P, Eric D, Susie B) – Justin


MOVEMENT PREP: Mobility as needed x 5 minutes 30ft spiderman + oh reach, 30ft forward bear crawl, 30ft backward bear crawl, 30ft crab walk


A. EMOM x 8 Minutes
Minute 1 – 10-15 Parallette Bar Deficit Push Ups
Minute 2 – 30 second continuous Farmer’s Carry (24/16kg per hand)


15 minute amrap
150 Walking Lunges
100 Jump Rope Singles or 50 DU
50 Calorie Row or 50/35 Cal AB
25 KB DL (32/24kg)

-If attendance exceeds 17 athletes this will be a partner workout with athletes dividing work in half (one athlete working at a time)
-Board Score: COND (Rds + Reps)


Workout #1 –”Clean Complex”  2RM TnG Clean

12 minute clock with unlimited attempts. 1 men’s bar, 1 women’s bar. For each declared attempt, the weight can not go back down once somebody has taken a lift. Athlete must declare weight to judge before attempting. Clips must be on the bar. Teams will get a limited amount of weight to use to share. Women may use men’s bar if they choose. Once the bar leaves the ground the athlete must perform two touch and go cleans meeting the standards of full extension of hips and knees showing control at top. Squat, power or split cleans are all allowed as long as no part of the body besides the feet are touching the floor (i.e. knee cannot touch the ground).

Score = Combined weight of all team members. Teams of 3 girls and 2 guys, add the average weights of the guys to make a sixth score. Teams of 2 girls and 3 guys, add the average weights of the girls to make a sixth score (100 points)

Workout #2 – “The Girls”

Teams will complete each girl workout in tunnel fashion. Teams must declare their pairs before the workout begins. There will be two pairs and one solo. At 3-2-1- GO athlete(s) will complete “Diane.” When in pairs, an athlete cannot advance to the next movement or round until both athletes have completed all reps. When all reps are complete teammates will tag the next group to begin “Grace.” When the athlete(s) have completed the workout they will tag the next group to begin “Fran.” Time stops when the athlete(s) complete “Fran.”

Deadlift (225/155#)
30 Clean & Jerks (135/95#)
Thrusters (95/65#)
Pull Ups

Up to two members of your team are allowed to scale any of the below movements up or down:

15 second time penalty
1 Abmat HSPU
DL (185#/135#)
C&J (115#/75#)
Thruster (85#/55#)

15 second time bonus
Strict HSPU
DL (275#/185#)
C&J (155#/105#)
Thruster (135/95#)

Score = 4 separate scores (100 points/25 points workout)
1. “Diane” Time + or – time penalty/bonus
2. “Grace” Time + or – time penalty/bonus
3. “Fran” Time + or – time penalty/bonus
4. Total Time + or – time penalty/bonus

Workout #3 – “Feel the Burn”

Wall ball – 10ft men, 9ft women. KB Swings – American, arms must pass the ear at the top. Burpees – full extension of the hips is mandatory and will be judged accordingly.

15 minute amrap
25 Wall Ball (20/14#)
25 KB Swings (24/16kg)
25 Burpees
Max Calorie Assault Bike

Score = total reps + total calories. One person working at a time on the amrap and one person working on the bike. (100 points)

FINAL – “The Chipper” Top 3 Teams

One person working at a time. Athletes can be stationed at the next movement in advance, but reps will only count when judge has reached the station. 2 barbells will be provided for cleans which can be power or squat. 1 box per team set at 20” for everyone. 1 erg – the athlete(s) are responsible for turning on the monitor and clearing out after each person reaches 25 calories. The monitor must be set to “just row” and reach 25 calories for each athlete. Time stops when the 5th member has completed 25 calories.

For time
125 Double Unders
100 T2B
75 Cleans (155/105#)
50 DB Step Up and Over (20”, 24kg/30# per hand)
25 Calorie Row/Person
Score = Time (150 points)

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