Sunday, 1/27/13

INTRO to OLY at 9am and 12pm, with Jim.

STRONGMAN, with Tim, at 11am.

CROGA, with Tim, at 12pm.

HYBRID/ADVANCED OLY, with Jim, 10-12pm and 2-4pm.

BENCHMARK WOD, with Tim, at 1pm.


“True life is lived when tiny changes occur.”

-Leo Tolstoy

5 Tips for Becoming a Paleo Ninja, from Chris Kresser.

A CrossFit Start-Up Guide from the CrossFit Journal, for those of you who are still getting your feet wet!

For your crockpot: Slow Cooked Lamb Shoulder, from Primal Palate.

Below, Greg and Joco at a great top position for the thruster.



MOVEMENT PREP: Coach’s Choice, 10 minutes.


1k Row
50 Thrusters @45lbs.
30 Pull-ups

Followed by 15 minutes to work on 1 of 2 things: your pull-ups, OR your double unders.

Below, Ian sets up for the Snatch in one of our Hybrid Olympic Lifting classes while Coach Jim looks on. If you want to get further in Olympic Lifting at CFCC, start by signing up for one of our Intro classes!

Snatch Set Up


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