Workout of the Day: Wednesday, 9.30.15.

The Hookgrip Spartakiad

This weekend hookgrip and Liberty Barbell Club will team up to host and direct The Spartakiad weightlifting meet at the Skybox Event Center in the Fishtown area of Philadelphia. This new venue allows us to expand upon 3 years (and 7 public meets) that have helped to support the clubs, coaches, and athletes within the Greater Philadelphia area. Come watch some of the best weightlifters and CrossFitters in the country lift big. Head to for spectator tickets, a Coaches Q&A featuring Local Weightlifting Club President Mike McKenna and Diane Fu of FuBarbell, and a FREE for spectators and athletes nutrition Q&A being given by Renaissance Periodization! Special thanks to title sponsor hookgrip and our equipment sponsor Rogue Fitness!


MOVEMENT PREP: Foam roll t-spine and quads 3 minutes, super front rack stretch 1 min/side
2 Rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, 5 pause goblet squat (plate or kb) with arms extended out


A. Front Squat @ 23×1 tempo @ 60-65% of BS max from last week’s double x 3 x 4 sets

*if your legs are still store from the past few days you can do weighted pull up x 5 reps x 4 sets*

10 minute amrap @ 80% effort
3 MU or 5 C2B pull ups
10 Walking Lunges
25 Double Unders

-Rest 3 minutes-

10 minute amrap @ 80% effort
12 KB Swings (24/16kg)
8 No Push Up Burpee
4 Box Jump w/step down (24/20″)

-DU scale = 75 singles
-Board Score: ST(A), COND(Rds + reps, Rds + reps)


*If raining the workout below will be switched to rowing instead of running with slight modification to distance*

Hollow rock body awareness
Banded drills with a partner (without shoes to help keep cadence high)
Cadence work

3x (200m,400m,600m)

Rest between each interval is equal to the time you took to run the internval. So, running 40s for the 200 means, you have 40s to rest and so on.. No extra rest between rounds.

Stimulus: Pacing here is key.. Ideally, your splits should remain consistent through the workout so you want to dial back the first round of 200s and 400s from being all out efforts.

Workout of the Day: Tuesday, 9.29.15.

Vote for Member of the Month!

Its time to vote for Member of the Month again! Look out for the coaches asking you to fill out ballots all day today in classes, and if you don’t make it in but still want to vote, email Jordan at with your pick. Member of the Month wins a free month of membership, and universal accolades. So…its worth it. Who impressed YOU this September?



MOVEMENT PREP: Lax ball glutes, hamstrings 2 minutes, lax ball upper trap in glute bridge 10 passes/arm, 10 cat & camel
2 Rds: 30ft x-band or monster band walk/direction,  30ft broad jump, 30-45 second HS hold

A1. Deadlift @ 65% x 5 reps x 4 sets, Rest 60 seconds
A2. CG Bench Press @ 5xx1 x 4 reps x 4 sets, Rest 60 seconds *build upon 2 weeks ago

3 minute amrap
3 Power Clean (135/95#)
6 Push Ups
9 Air Squats
-Rest 2 minutes-
x 3 Rounds

*pick up where you left off each round*
Board Score: ST(A2), COND(Total Rounds + Reps)


MOVEMENT PREP: 3 minutes mobility as needed, theraband warm up, db wrist exercises 20 reps/arm


A1. Strict Deficit HSPU x 5 reps x 3 sets, Rest 60 seconds
-deficit should be difficult, but something you can handle for 5 reps unbroken w/o having to kip

A2. Inchworm Hold x 10 seconds x 3 reps x 3 sets, Rest 60 seconds

B1. Weighted Strict Ring Dips x 7 reps x 3 sets, Rest 60 seconds
-7th rep should be challenging

B2. Arch Ups x 30 reps x 3 sets, Rest 60 seconds

C1. L-sit Hold x 20-30 seconds
-on paralletes. If you cannot hold the L position for the full time switch into a tuck

C2. Partner HS Hold x 20-30 seconds, x 3 sets, Rest 60 seconds
-partner assists only as much as needed. This is more for position work then strength. Work on creating a stacked position. 


MOVEMENT PREP: Lying Active Straight Leg Lifts- 1min/side , 30 sec. Lat Activation Hold
1 round: 10 SLDL w/barbell, 5 muscle cleans, 5 jumping back squats w/barbell


A. Clean Grip Snatch- work up to 75% of 1RM Snatch, complete 3 sets of 3.

B. Power Clean (2 second pause in the catch) + Hang Clean + Split Jerk (5 second pause in the split before recovery)

C. 10-8-6-4-2
Slam Balls (20/14)
SA DB OHS/rep # is per arm
Strict T2B (scale is L-raise)

Workout of the Day: Monday, 9.28.15.


This week we are de-loading in intensity from a % perspective. You will see higher volume and could possibly experience some soreness. Remember even when moving lighter weight form should be perfect.


MOVEMENT PREP: Foam roll t-spine 2 minutes + quadruped extension/rotation x 8 reps/side,  wall quad or spiderman 1 min/side
2 Rounds: 3 TGU sit up/arm, 10 lateral goblet squats, 10 squat to stand with reach


A1. Back Squat @ 65% x 10 reps x 3 sets,  Rest 60 seconds
A2. DB Bent Over Row@ 21×2 x 5 reps/arm x 3 sets, Rest 60 seconds

For time
1k Row
50 Back Squats (135/95#)
35 Burpee over the BB

-Back squats are from the floor. Row should be staggered by 5-6 minutes
-Board Score: ST(BS), COND(Time)


Meet at Washington Square Park


2 x (90sec on, 90 sec off)
4 x (60 sec on, 60 sec off)
4 x (30 sec on, 30 sec off)
4 x (15 sec on, 15 sec off)

Stimulus: We’ll do some jogging to warm up after the drills, then roll into this workout. The efforts should be hard, starting at mile pace and going faster (without sacrificing form as the workout goes on).

Workout of the Day: Sunday, 9.27.15.

The gym will be closed today in observance of Pope Francis’ visit to Philadelphia and lack of access to the area. Please check Mindbody for schedule updates tomorrow.

Pope Francis is pictured during a private audience with President Danilo Medina of the Dominican Republic at the Vatican June 13. (CNS photo/Paul Haring) (June 13, 2014)

Workout of the Day: Saturday, 9.26.15.


Open Gym 9am-12pm today with Coach Justin!

Today there will be open gym only. You can make up a workout from this week, choose a skill to work on, or pick your own workout.


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