Workout of the Day: Friday, 7.24.15.

If you’re feeling weak off the floor OR if you keep missing your snatches in front, consider your first pull…by taking a look at this post from our very own Liberty Barbell Club#XODERNATION: The First Pull



MOVEMENT PREP: Banded lat stretch 1 min/side, banded pec stretch 1 min/side, quadruped extension/rotation drill 8/side
2 Rounds: 30ft Bottoms Up KB Waiters Walk + 5 Bottoms Up KB Strict Press, 5 SL DL/leg, 10 Goblet Squats


A. Hip Snatch x 2 reps x 4-5 sets building on weight from last week


For time
2K row
35 Double KB Thrusters (24/16kg)
50 Burpees

-athletes are encouraged to scale weight on the thrusters if you do not have the ability to complete in sets of 5 minimally. 
– If attendance exceeds rowers and kb’s, athletes can share equipment and stagger accordingly
-Board Score: ST( Snatch) COND( Time)

Workout of the Day: Thursday, 7.23.15.

Our Guest Coaches today will be Shana Mccarron in the morning and Noah Maxwell from Max-Level Fitness in the evening teaching everyone all things kettlebells! Noah comes from an extensive background in martial arts and is a full-time personal trainer and private strength. After majoring in exercise science at Temple University, he earned his strength and conditioning specialist certification from the National Strength and Conditioning Association (NSCA). Noah is a SFG Level II Kettlebell Instructor, FMS certified, and an appointed a StrongFirst User Course Instructor by Pavel Tsatsouline, Chairman of StrongFirst.


WORKOUT OF THE DAY: (AM and Noon only)

MOVEMENT PREP: Lax ball glutes 2 minutes, lax ball pecs 10 passes/side, banded hamstring stretch 1 min/side
2 Rds: 10 cat & camel, 10 glute bridges, 5 inchworm


A. EMOM x 10 Minutes
Minute 1 –  SL DL @ 32×1 tempo x 3 reps/leg
Minute 2 –  20 second amrap push ups


For Total Calories and Reps
Tabata Row
-Rest 1 minute-
Tabata Burpees


Weighted Plank on Elbows x 60 seconds on, Rest 30 seconds x 2 sets

-Each Tabata is a 4 minute clock, 20 seconds on / 10 seconds off for max calories, 1 minute rest between. 
-Board Score: ST( Total Push Ups), COND(Calories/Burpees = Total)


In the evening Noah Maxwell from Max-Level Fitness will be reviewing kettlebell skills such as  the Swing, Squat, Turkish Get Up, Clean, Press, and Snatch followed by a workout.

Workout of the Day: Wednesday, 7.22.15.

Come hang out with Coach Justin and Guest Coach Julie Read of The Working Body tonight at CFCC! Julie is not only a CrossFit coach but ALSO a former hammer thrower and gymnast, member of Liberty Barbell Club, AND the bearer of the finest massage hands in all of Philadelphia. She actually keeps hours in our therapy room – just ask her tonight if you are interested in learning more about what she does at CFCC!


MOVEMENT PREP: Banded lat stretch 1 min/side, Wall quad or spiderman 1 min/side
1 Round: 10 Goblet Squats, 10 T’s w/10s hold on last rep, 10 I’s w/10s hold on last rep, 15 kip swings focusing on hollow to superman, 60 sec hollow rock or hold


A. EMOM x 8 Minutes
Back Squat @ 60% x 2 fast reps

B1. BB Bent Over Row x 8 reps x 3 sets, Rest 30 seconds
B2. Feet Elevated Ring Row x amrap @ 2121 x 3 sets, Rest 60 seconds

3 minute amrap
4 C2B Pull Ups
5 OHS (115/75#)
6 Box Jumps w/step down (24/20″)
-Rest 3 minutes-
x 2 Rounds

-In larger classes, group will be run in two heats w/athletes alternating rounds
-OHS sub is FS from the floor
-Board Score: ST(BS), COND (Rds + Reps for each)

Workout of the Day: Tuesday, 7.21.15.

Our guest coach today will be CFCC member Wylie Belasik. Wylie has over 10 years of competitive endurance racing and training experience in a variety of different domains. After wasting his height by not joining the NBA, Wylie discovered that he liked to run, then bike and even swim. Some of Wylie’s achievements include being a 5x Boston Marathon qualifier, a 2:31 marathon, and Ironman PR of 9:27, among many other impressive accolades.



MOVEMENT PREP: (10 Minutes)

Warm up/mobility with Wylie + 30 sec x 2 sets of barefoot jump roping (singles)

SKILL WORK: (15 minutes)

  1. (Pulling) Figure 4/Ball of foot awareness (each leg at a time x10)
  2. (Pulling)Wall drill back to the wall, heels 6” from the wall, lift each leg up, w/out kicking the wall
  3. (Fall) wall facing/lean, running in place (20s at a time x3)
  4. (Fall) partner fall, lean into partner, their hands on your shoulders, let them feel the position/resistance, then let them run to the other side of the room in that position (2x each partner)


4 Rounds
300m Run
10 burpees
30 second plank hold

-Board Score: Rounds + reps


Workout of the Day: Monday, 7.20.15.

Today’s guest coaching will be with Maya Camille Winters, Strongman Athlete! The lovely Cait Day will also be assisting through out the day! She’ll be in all day giving you some tips on how to get better at Strongman movements that are commonly used in CrossFit. You can read more about her here! *PLEASE ALSO NOTE THERE IS NO 8am and NO 12pm classes tomorrow!*



MOVEMENT PREP: Warm up and mobility with Maya


A. Lapping Stone and Stone to Shoulder Practice
B. DB Clean & Jerk Review – find appropriate weight for conditioning piece


EMOM X 12 Minutes

Minute 1 –  30 sec  KB/DB Farmer’s Hold
Minute 2 –  5 DB Clean & Jerks (5/arm)
Minute 3 – 30 sec  KB/DB Farmer’s Hold
Minute 4 –  20 second row sprint for max calories

-Athlete selects weight for DB C&J as well as Farmer’s hold
-Board Score: ST( Stone Weight), COND (DB C&J Weight + Max calories)


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