Monday, 11/7/11

It’s Peak Week! <— neon, in honor of our new t-shirts ($20).

Wanna watch some football with CrossFitters? Come out to Smokin’ Betty’s at 11th and Sansom at 830pm tomorrow night! We’ll be there!

The first Advanced Class is taking place this coming Sunday at 12-2pm. Expect some skill work, and a few short workouts – some of which you may have done before. The night before some of the programming will be posted – additionally, some audibles will be called. Testing times for all athletes who have contacted me thus far will be posted tomorrow.

Battle of the Bands is in two weeks! We still have slots open. If you are from CFCC, please sign up in the gym. If you’re coming from elsewhere please sign up by emailing us at crossfitcc@gmail and telling us what band you commonly use during your workouts with pull-ups!

Imitation is the sincerest form of flattery :)

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side. Adductor Mobs, 1 minute each side. Calf/Gastroc Stretch, 1 minute each side.
DYNAMIC WARM-UP: Barbell or PVC Bear Complex, 3 rounds.
STRENGTH: Clean, peak of 1.
METABOLIC CONDITIONING: “Bear Complex” (135/95), AMRAP in 5 minutes. The Bear Complex is a larger CrossFit workout that involves a lifting complex in which you are not allowed to take your hands off the bar before a set is finished. For today’s metcon you are trying to complete as many “sets” as you can in 5 minutes, where each set is the following: one deadlift, one clean, one front squat, put the bar over your head and on to your back (be careful with this step…), back squat, then put the the bar over your head and down to the floor. At no point will a full extension of overhead be necessary for this metcon.

ON RAMP with Tim at 730pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds: 3 Medball Slams, 6 Air Squats, 6 Box Jumps
POSTURE and STABILITY: Single Leg Squat Hold, 1 minute each side.
POWER: Box Jump, work up to a peak of 1 in 10 minutes.
METABOLIC CONDITIONING: 3 rounds for time of: Short Loop Run, 15 Medball Slams, 15 Box Jumps.

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