Workout of the Day: Monday, 1.26.15

This week marks the end of our 12 week cycle that started in the beginning of November. We made it through the holidays, welcomed a new year, and celebrated an anniversary. It is now time to re-test strength numbers and capacity benchmarks to see where we improved overall as a gym. These numbers will drive the focus of what needs to be refined as we move closer to the Open. If “Fran” meets “Grace” was an indication of progress as a whole, I am excited to see what happens this week.

For those of you who have kept track of your numbers in your own journals, make sure you report your hard earned PR’s on the whiteboard. Also, remember that PR’s don’t solely have to be an improvement in time or score. They can also be measured by increased weight, cleaner technique under fatigue, more controlled breathing patterns, and improved mindset. While the numbers are great indicators of improvement, they never tell the whole story. If you PR something noteworthy, don’t by afraid to ring the PR gong and write your accomplishments on the PR board in the hallway for your chance to win a free PT session with the coach of your choice!


Big congratulations to Todd and Jim who competed up a weight class on Saturday and took 3rd place in the middle weights at the East Coast’s Strongest Team Strongman Competition!


MOVEMENT PREP:  Foam roll t-spine and lats for 4 minutes, pigeon pose or spiderman on floor or box 1 min/side
2 Rounds: 60ft lateral walk w/monster band (around ankles), 10 glute bridges w/monster band (below knees), 10 air squats w/monster band (below knees)


A. Back Squat – build to a heavy single in 15 minutes
B. Option 1 – for those who can complete at least 3(f)-5(m) strict pull ups
Weighted Pull Up @ 30X0 – Build to a max  with pronated grip. Must start from a dead hang position and control the eccentric portion after chin breaks the vertical plane. No “chicken neck”

Option 2
3 minute amrap strict pull ups
-Standard width = thumbs in line with AC joint
-Must complete eccentric portion each repetition, i.e. cannot drop from the top
-use same band assistance you used last time


Hang Squat Clean (95/65#)

-Compare to board score 11/10/14
-Board Score: ST (BS/Pull Up Weight (#) or # PU), COND (Time)

Workout of the Day: Sunday, 1.25.15


One of the first whiteboards and first members of CFCC



MOVEMENT PREP: 5 minutes of general mobility
3 Rounds: 10 cat & camel, 10 bird dog, 10 lateral squats, 30 second sumo squat hold


In teams of 5,

3 Rounds
30 Calorie Row
30 Squat Thrust
30 Sit-Ups
30 Wall Ball (20/14#)

Athletes will start by lining up behind the erg. The workout will be run in tunnel fashion with each athlete performing the designated reps of each movement and cannot move to the next station until the athlete in front of them is finished. Each team will get one erg and one Wall Ball. Teams will establish an order and must stay in that order for the duration of the workout.

Workout of the Day: Saturday, 1.24.15

Ready for the Open

Congratulations to all of the amazing performances on “Fran” and “Grace” yesterday. There were a TON of huge PR’s across the board. Overall we had 44 “Fran” PR’s with 28 athletes performing the workout RX. Even with the challenge of not knowing what was coming next there were 29 “Grace” PR’s after the 10 minute rest with 21 athletes going RX.



Comp session will be held from 8-9am only. Rowing intervals can be done during Squatting class from 9-10am. 


A1. Strict C2B Pull Up w/hold
-get up as high as possible with each pull. Eyes stay facing forward and body stays hollow.
-3 reps with 7 hold on each rep.
A2. Ring Support Hold x 20 seconds x 3 sets
-As best as possible., lock out elbows and externally rotate hands. You’re trying to create separation between straps and arms. We want to avoid laying forearms on to straps as much as possible.
-rest of body is tight (feet/knees together)
A3. HS Shoulder Touches x 10/side, x 3 sets
-Needs to be under control, so take your time with each rep. Not about the speed.
-Make sure to shift weight from the shoulders keeping rest of body tight and going along for the ride.
B. HS Walk Challenge
-5 attempts to accumulate max distance OR 5 sets of 10 sec one arm HS hold w/stomach facing the wall
20 minutes of mobility work  or conditioning below


2:30 sec. row @ 80% effort
Rest 2 minutes x 10 rounds
*The goal is to hold about 18 seconds off of 500m TT


MOVEMENT PREP: Foam roll quads and t-spine for 2-3 minutes,  super front rack stretch w/band 1 min/side, gastroc/soleus stretch 30 sec/foot
2 Rounds: W/band around knees –  lateral monster walk x 10 steps each direction, 10 glute bridges, 10 knee-break ankle mobilization on plates, 10 air squats


A. Back Squat @30X1 –, Rest as needed
B. 1 1/4 Front Squat @ 30X1 x 3-4 reps x 5 sets, Rest 2 min

FINISHER: Time Permitting

Weighted Plank Hold on Elbows x 60 sec on, 45 sec off x 2 sets


MOVEMENT PREP: 4 minutes lax ball to glutes and shoulders, 4 minutes forearm stretching and mashing, 1 min calf stretch/side
60ft jog, 30ft high knees, 30ft butt kicks, 30ft carioca, 30ft bear crawl, 30ft crab walk


In teams of 2 with one person working at a time,

200m Farmer’s Walk (32/24kg per hand)
while P1 is walking P2 will complete max Air Squats
200m Farmer’s Walk (32/24kg per hand)
while P1 is walking P2 will row for max calories
200m Farmer’s Walk (32/24kg per hand)
while P1 is walking P2 will complete max Box Jumps (24/20″)

-Partners much switch at least once for each piece
-10m = 1 length of room
-Board Score = Total Time + (Total Air Squats/Total Calories/Total Box Jumps)

Workout of the Day: Friday, 1.23.15

7th Year Anniversary Party is tonight at 7:30pm!

Come celebrate with us! There will be lots of food, drinks and sharing memories from the last 6 years :)

More on “Fran”

Josh Bridges does “Fran” in 2:02

WOD Tips for “Fran” from Barbell Shrugged

Notable Finishes: Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs).



MOVEMENT PREP: Softball/lax ball serratus anterior 1 min/side, lax ball to upper trap in glute bridge 10/side, Partner wall quad stretch or superman 1 min/side

2 Rds: 2 TGU sit ups/side, 5 SL DL/side, 5 SA Push Press/side, 10 Pause Goblet Squats

SKILL: BB and Gymnastics Warm-up (Clean, thruster, kip swings)


Thruster (95/65#)

-Rest 10 minutes-

Surprise Workout:)

-“Fran” should be completed at 100% effort. The second workout will be written on the board after the first person completes “Fran.” Athletes will rest 10 minutes from the time they finish “Fran” then immediately start the second workout. It is requested that the AM classes do not post details of the second workout to social media. Have fun. 


MOVEMENT PREP: Banded lat stretch 1 min/side, Lax ball to pecs x 10 passes/side + 30 second doorway pec stretch

3 Rounds: 10 PVC Pass Throughs, 10 Around the World, 10 Dead Bug
-with the pass throughs, look to try and narrow your grip slightly each round


A1. Bottom Dip Hold x 15 seconds x 3 sets, Rest 90 seconds
A2. Stomach to Wall HS Hold x 20 seconds x 3 sets, Rest 90 seconds
-stomach to wall. Bring hands as close to wall as possible
A3. Hollow Hold x 45 seconds, Rest 90 seconds
B1. Tempo Dips @ 33X1 x 3 reps x 3 sets, Rest 90 seconds
– on static or boxes
B2. Pull Up Hold x 3 reps x 3 sets, Rest 90 seconds
-pull up as high as possible and hold top position for 7 seconds
-keep body as tight as possible (hollow body position) w/legs and feet glued together
B3. L-Sit Hold or Knee Tuck on P-Bars x 30 seconds x 3 sets, Rest 90 seconds
-if you being with the L-Sit and start to lose position, switch to tuck and keep legs off the ground for full 30 seconds

Workout of the Day: Thursday, 1.22.15

FMS (Functional Movement Screen) is back in 2015!

You may have seen some of the coaching staff evaluating each other lunging on planks and carefully stepping over hurdles during the past few weeks. We have been brushing up our skills in preparation to bring back the Functional Movement Screen from January through the end of March. If you’ve never been screened before, it lasts about 30 minutes long with available time slots on Saturdays only.  Read all about what the FMS Screen is and what it means for you HERE. We highly encourage all of our members to take advantage of this service which is included in your membership. Sign-ups for screens are located at the front desk!



MOVEMENT PREP: 3 minutes of general mobility, lax ball to upper trap in glute bridge 10 passes/arm, lax ball to pec 10 passes/arm
3 Rounds: 10 glute bridges, 10 scap push ups, 5 inchworm w/3 sec hold


A1. Clean Grip RDL @ 22X1 x 3 reps x 3 sets, Rest 45 seconds
A2. BB Bent Over Row x 5 reps x 3 sets, Rest 45 seconds


Part 1
3 Rounds
10 R arm DB Power Snatch (45-55#/20-30#)
10 L arm DB Power Snatch (45-55#/20-30#)
30 Hollow Rocks
40 Double Unders
-Rest 60 seconds –

Part 2
3 Rounds For Time
500m row
10 Bodyweight Deadlift
25 HR Push-Ups

-select weight for DB power snatch where you can go at a steady pace unbroken
-DU scale is 80 singles AFAP
-Scale DL weight if you cannot go unbroken or very close to on first round
Board Score: ST (none), COND (Slowest time PT 1, Time PT2)

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