Accelerate Cycles: AP Strength is back in January!


CFCC’s Strength Dominant Accelerate Sessions are coming back for the New Year!

Coined by members as “AP Strength”, this course is set to begin on January 5th and will run through til the final week of February. As CFCC’s general programming begins to shift towards a season of conditioning-dominant intensification (preparation for the CrossFit Open in March) this Accelerate Course is intended to provide an avenue for those of you who are intent on continuing to work on strength as your primary goal at CFCC. 

The programming will be created and coached by Coach Tim Heckman and will focus on overall strength and speed, with a touch of team-oriented training. 


Class will gather M-W-F from 7-830am. Programming will allow for attendance of other complementary days at CFCC as well. Participation is capped at 8 members.  The cost for this program is $250 total but can be paid in installments ($125 is due on January 2nd and February 2nd).  

If you’re looking for some specific attention to your lifts, some gains, and a way to solidify your commitment to a stronger you in the New Year – this is it! To sign up, or if you have questions about this cycle, email!


If you want to hear more about this #accelerate course at CFCC, check out what past athletes have to say:

I signed up for the last Strength accelerate cycle for the obvious reason: to get stronger. Normal WODs are great, but I wanted something with a heavier focus on building strength so that I could see improvements in all of my lifts. More than that, the Total was coming up, and I wanted to get ready. The class started, and the programming was intense while never pushing past my, or anyone else’s, ability to succeed. One of the things I appreciated most was that the focus wasn’t strictly on building strengths in the lifts by just doing the squats or presses over and over: we also focused on perfecting form and building strength through accessory lifts, which kept the classes interesting and made the program much more accessible to someone like me without much background in lifting. Tim spent time with each of us to make sure our individual problems or difficulties were discovered, addressed, and overcome. As a result, at the Total I had big improvements in all three of the lifts we’d worked on: my deadlift went up over 50 lbs., my squat went up 30 lbs., and my strict press went up almost 20 lbs. I would highly recommend Strength class to anyone looking to improve their strength through individualized attention and awesome programming. – Andrew 

I was relatively new to CrossFit when I took the strength accelerate class.  With its focus on strength movements and Tim Heckman’s individualized instruction on technique, I saw some noticeable gains in my strength over the course of the class.  It was a great complement to crossfit WODs and allow me a really nice bridge from my background in weight lifting. – John


You too can learn from this beard man.

Workout of the Day: Wednesday, 12.17.14


Please check Mindbody and any posted notices around the gym to make sure you can plan your schedule accordingly over the holidays! Altered hours will occur the Thursday and Friday of Thanksgiving Weekend, and December 22 – January 5. There will still be many class options available, so refer to Mindbody for all official schedule changes.


Got a friend or loved one that’s been dying to join you in the Basement of Dreams but is waiting for just the right moment to jump into Elements? Don’t be a cotton headed ninny muggins – THIS IS THE MOMENT, PEOPLE. Through December 31, 2014, we’re offering a $50 DISCOUNT on small group Elements (regularly priced at $200) for any CFCC member when you purchase a series as a gift for someone you love! We have tons of Elements courses kicking off in January – for more information about how Elements works, available series, and how to make your purchase, email or stop by the front desk and talk to Jordan. Our community grows because of your support and recommendations – thank you!



MOVEMENT PREP: lax ball to serratus x 2 min, lax ball to trap x 10/passes/arm

3 Rounds: 10 kip swings w/feet together, 10 pass throughs, 10 ohs w/pvc


A1. OHS @ 22×1 5.5.5., Rest 60 seconds
A2. Kipping pull up x amrap x 3 sets, Rest 60 seconds
-traditional kip or butterfly skill work


15 Minute Clock
Death by OHS and Burpees to a 6″ Touch
EMOM perform 2 OHS @ 135/95 + 2 Burpees. Each minute the OHS will remain at 2 reps, but the burpees will increase by 2 reps every minute. -If you cannot finish the required amount of work before 15 minutes, you must keep repeating the last successful number of burpees until the 15 minutes is over.

For example:
Minute 1 – 2 OHS, 2 Burpees
Minute 2 – 2 OHS, 4 Burpees
Minute 3 – 2 OHS, 6 Burpees

Minute 15 – 2 OHS, 30 Burpees

-scale OHS to front squat. Bar comes from floor

Gymnastics WOD Kipping Pull-Up Progression



Workout of the Day: Tuesday, 12.16.14

Happy Birthday to the owner, founder and fearless leader of CrossFit Center City Erin Farmer!



MOVEMENT PREP: Banded hamstring stretch w/hip distraction 1 min/side, lax ball to triceps 1 min/side
30ft Bear Crawl, 30ft Toy Soldier, 30ft Inchworm w/push up, 30ft broad jump


A1. Single Leg Deadlift @ 21×1 x 6/leg x 3 sets, Rest 30 seconds
A2. Weighted Dip x 6 reps x 3 sets, Rest 30 seconds
A3. Weighted Plank Hold x 30 seconds x 3 sets, Rest 60 seconds


In teams of two with one person working at a time,

For time
80 Calorie Row
70 Deadlifts (135/95#)
60 Power Clean (115/75#)
50 S2O (95/65#)

*20 minute cap*

Workout of the Day: Monday, 12.15.14

Congratulations to Coach Ryan, Silvana and Sayra on a job well done this past weekend at the American Open! We are so proud of each and every one of you! Coach Basa went 6/6 and swept Bronze in the Snatch, C&J, and Overall in a very competitive men’s 56kg weight class. It was a fantastic performance overall and we commend all of our athletes for their hard work and dedication to Liberty Barbell Club!



10377094_10152939533598245_8863929669987072459_nWORKOUT OF THE DAY:

We are deloading in %’s and volume from the past 5 weeks of training. The cycle will shift slightly during the next 6 weeks taking us till the beginning of February where we will de-load again, retest some benchmarks, and gear up for the Open.

MOVEMENT PREP: Lax ball calves and hips for 3 minutes,

20 sec on/10 sec off of the below w/no rest in between movements
1) Jumping Jacks x 2 rounds
2) Push Ups x 2 rounds
3) Hollow Rocks x 2 rounds
4) Air Squats x 2 rounds


A. Turkish Get Up x 3/side x 3 sets, Rest 60 seconds bt. arms
-TGU weight should be challenging, but not a 3RM.


10 minute amrap @ 80% effort
8 Box Jumps Up and Over (24/20″)
8 Wall Ball (20/14#)
8 Burpees
4 T2B

-Rest 4 minutes-

10 minute amrap @ 80% effort
200m Row
20 DB Front Rack Reverse Lunges (45/20#)
10 Squat Thrust


Workout of the Day: Sunday, 12.14.14

All classes are cancelled today due to the Lydia Valentin Olympic Weightlifting Seminar taking place from 10-3pm today.


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