Monday, 2/6/12

By the end of this week we’ll be trying to have everyone on board with the new MINDBODY scheduling system – if you’re unaware of the changes, please check out this post. To get started with signing up for classes, just go here. This is all a big part of making CFCC as safe, and as organized as possible – everyone reaps the benefits!  Please don’t hesitate to email us at if you have any questions – and thanks for dealing with the shift!

ALSO LOOK! —————–> clicking on the “Sign Up For a Class” button will take you directly to the page for signing up for classes!

A little update:  As most of you know, I (Erin) have been dealing with some weirdness in my ribcage (I have a damaged rib due to coughing – yep, it’s just that boring!).  If I’m sighing a lot, speaking a little more slowly and softly than usual, it’s because my breathing is being affected by the rib – I think you’re great! :)  And on that note, thank you so much for the emails, facebook messages, and comments regarding my well-being – it means a lot!  Unfortunately it looks like my recovery will take well over 2 weeks so you will notice a change in the Coaching patterns of CFCC. Specifically, I’ll be shadowing a lot, working on the new space, still teaching my Intro to Oly classes but mostly, not doing a lot of moving around in the interest of getting better as soon as possible.  I appreciate your patience with the changes in schedule!

Specialized Classes: Mobility with Tim at 730pm, Advanced Olympic Lifting from 6-730pm.

Looking for pictures of the CrossFit Total?  You should like us on Facebook!

Andreas, pulling over 400 at the CrossFit Total.

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Wall Quad Stretch with overhead reach, 1 minute each side. Band Behind You and Overhead, 1 minute each side. Adductor Mobs, 30 seconds each side. Leg Swings, 30 seconds each side.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Pronated Grip. Pick your band if you need one. Do not use one that sends you to failure. If you do go to failure for any reason during the cycle at any time, back down to an easier band or an easier variation (i.e. if you were on 3 pull-ups and fail on the 5th minute, back down to two pull-ups in the next minute). Try to do better this week than you did last!
ACTIVATION: Box Jump, work up to a peak of 1 in 5 minutes.
METABOLIC CONDITIONING: Death by Thrusters (every minute on the minute 1 more thruster than the minute before, starting with 3 thrusters in the first minute). Pick and record your load: (45/65/95/135)

The last time that we did “Death By Thrusters”

Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 |
Website Design by Sayra Lopez