Monday, 9/5/11

Our class schedule is a little different today, everyone! We’ll be running an 8am and an 11am class. These are the ONLY classes scheduled for today!  Please sign up on the Google Calendar to attend, or, if you are new to CFCC – please email us!


SELF MYOFASCIAL RELEASE: 10 minutes of whatever foam rolling and lax balling you’d like to do – corresponding with your level of stiffness from the CrossFit Total or otherwise.

MOBILITY: Band around the shoulder, hand behind the back, 1 minute each side.  Extended arm, hand behind the back, 1 minute each side.  External Rotation Overhead, 1 minute each side.

DYNAMIC WARM-UP: Short Loop Run.

SKILL WORK: Sandbag Thruster

METABOLIC CONDITIONING: “Sandy Fran” 21-15-9 Sandbag Thrusters (60/90), Pull-ups (Kipping or Strict).


When we first started CrossFit Center City we religiously followed CrossFit mainsite programming but with the only equipment we had for the first 6 months of CFCC’s existence: 12 sandbags and 4 pull-up spaces.  We completed all the workouts the day BEFORE our members did to gauge what weights and volume would be manageable.  While I’m very happy to have more than sandbags now – there’s a lot to be said for what a bag of sand can do from your strength and stability as an athlete.  You’ll see…


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