Workout of the Day: Tuesday, 9.16.14

We are on week 2 of our 8 week cycle leading up to the Total. For those looking to make some big strength gains in the Deadlift, Press, and Back Squat remember that consistency and recovery will be key. If you feel like you might be lacking some mobility on deadlift day, check out this Mobility WOD video about deadlift prep. 15-20 minutes of stretching and mobility the night before can do wonders to prepare you to pull weights like Benni below.

Benedikt (Benni) Magnusson broke the world Dead Lift record at 1,016 lbs


MOVEMENT PREP: Foam roll hamstrings and glutes for 2 minutes, Lax ball back of shoulders 10 passes/side, 10 cat & camel,  10 leg swings (fwd, bwd, and side to side/leg), 30ft SL Toe Touch, 30ft broad jump


A. Deadlift – %’s should be based off of 90% of your max
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3 reps
Rest 3-5 minutes in between sets

B. Strict Press – %’s should be based off of 90% of your max
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3 reps
Rest 3-5 minutes in between sets


7 minute amrap
7 Shoulder to Overhead (135/95lb)
7 T2B


Workout of the Day: Monday, 9.15.14


Meg will be available for one last round of Recharge measurements TODAY, 4-6pm. If you’re still on the fence, this is your last chance to be a part of this round! The next Recharge begins in January 2015. Email with any questions.
Already participating? Don’t forget that Meg is hosting weekly mini-seminars (Mondays, 6:30 – 7:30pm) on special nutrition & lifestyle topics that will help you learn more about how to maximize  your Recharge experience and give you an opportunity to have some face time with your fellow participants. Each session will consist of 15-20 minutes of presentation followed by informal Q&A, so feel free to bring any general or specific questions you might have and we’ll talk through them all. RSVP for each session by signing up on Mindbody. Tonight’s session is on “Navigating Restaurants and Eating on the Road” – future sessions will address Digestion & Gut Health, Sleep, and finding a mental balance between nutrition “challenges” and real life. 



MOVEMENT PREP: Foam roll quads and adductors x 3 min, banded lat stretch x 1 min/side, 30ft of High Knee Walk to Spiderman Plus Hip Lift and Overhead Reach, 30ft Over/Under the Fence, 30ft 90/90 Pull, 10 wall facing squats


A. EMOM x 6 minutes
1 Front Squat + 1 1/4 Front Squat
*Increase load from last Monday by 5-8% and use that load for all 6 minutes

B. Lean Away Pull Up x 5-8 reps x 4 sets, Rest 60 seconds
*Pronated grip on bar or rings. Focus on maintaining the hollow body position with feet in front of you and controlling the lean away + eccentric portion.


12 minute amrap
10 Renegade Rows (35-45/15-30)
20 Box Jumps (24/20″)
200m Run


Workout of the Day: Sunday, 9.14.14

Thank you to those who came out to any or all of the CFCC events this weekend. It was great to see you and we look forward to another week of improving fitness and growing our community.

If you pushed hard this week don’t forget about Restorative Croga with Arianna today at 12pm. Relax, restore and recharge the batteries for a new week!


Nothing worth having was ever achieved without effort


MOVEMENT PREP: Lax ball pecs/10 passes + 30 sec One-Arm Doorway Pec Stretch, Rocking Ankle Mobilization 10x/leg

2 Rounds: 60ft Bottoms Up KB Waiters Walk, 3 Turkish Get Up Sit Ups/side, 5 Inchworm w/3 sec pause


A1. Turkish Get Ups x 2 reps/arm x 3 sets, Rest 60 seconds
A2. Double Under Practice x 60 seconds x 3 sets, Rest 60 seconds


In teams of 2, switching partners every complete round
20 minute amrap
6 DB Power Snatch – 3 reps/arm (35-55/15-35#)
9 Push Ups
12 Double Unders

Workout of the Day: Saturday, 9.13.14

Meg will be doing a tour of Reading Terminal Market this morning at 8am. Meet at the gym at 7:45am sharp!

Coach Tim’s Handstand clinic is today from 12-2pm. Sign up here!



MOVEMENT PREP: Spend time on mobility as needed for 5-8 minutes, especially hips, ankles, lats and forearms.
Coach’s Choice OR 2 Rounds: 20 jumping jacks, 60ft lateral walk w/monster band, 30ft inchworm + push up, 30ft SL DL


1 minute amrap L-Seated Legless Rope Climbs *scale to legless RC or RC, Rest 60 seconds
30 second amrap L Leg Weighted Pistols (24/16 kg) *scale as needed
30 second amrap R Leg Weighted Pistols (24/16 kg) *scale as needed
Rest 60 seconds
x 3 Rounds


A. Every 90 seconds, for 15 minutes (10 sets)
Hang Clean + Clean
*Build over the course of the ten sets


In teams of 2 with only one partner workout at a time except the run which both partners will run together within an arms length distance from each other
800m Run
30 Front Squats (225/155 lbs) *from the floor
800m Run
30 Deadlifts (315/205 lbs)
800m Run
*Each team of 2 may only have 1 barbell and must change plates themselves from FS to DL. The scaled weight for FS is about 80% of your clean, and DL to about 80%


MOVEMENT PREP: Foam roll/lax ball as needed for 5 minutes.

3 Rounds: 20 jumping jacks, 15 air squats, 10 cat & camel, 5 push ups


In teams of 3,

5 Rounds
200 Meter Run
20 Goblet Carry Walking Lunge Steps (24/16kg)
5 Wall Walks
Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run. The 5th round is complete when every member has rotated through all  3 movements 5x.

FINISHER: Time Permitting

100 Flutter Kicks *1 rep = 1 on each leg

Workout of the Day: Friday, 9.12.14

CFCC Movie Night + Potluck is TONIGHT. The festivities will begin after the last evening class. If you choose, bring something edible to share, but most importantly bring yourself and hang out with us!

Saturday at 8am Meg will be doing a tour of Reading Terminal Market. Sign up on Facebook here or meet at the gym at 7:45am sharp.

Coach Tim will be conducting his handstand clinic from 12-2pm. Sign up here!


Filming movement is a great way to break it down and analyze patterns and positions


MOVEMENT PREP: Lax ball and foam roll as needed for 5 minutes, 60ft jog, 30 ft high knees, 30 ft butt kicks, 30 ft carioca, 30ft over/under the fench, 30ft spiderman lunge + OH reach


EMOM x 12 minutes
odd = 6 Front Rack Alternating Lunge Steps @ moderate to tough weight *from the rack or floor
even = 2 DB Strict Press + 3 DB Push Press @ moderate weight


1k Row
immediately into
3 Rounds
10 Thrusters (95/65lb)
15 Pull Ups
immediately into
500m row


RECHARGE Benchmark Workout
7 minute amrap
Midtown Mile

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