Sunday, 9/16/12

ADVANCED OLY with Jim, 9-11am.

“THE GIRLS” with Tim, 1pm.

STRONGMAN with Tim, 10am.

CROGA with Tim, 11am.

ONE HOUR OLY, with Jim, 12-1pm.

SQUATTING ONLY, with Jim, 1-2pm.

HYBRID OLY (peak day), with Jim, 2-4pm.

From 11-1230pm on SUNDAY (today) is the LAST day you can get measured before the BCCC starts THIS Monday!  Come see Abbey to get your measurements taken if you haven’t been in yet!

Khanh, during the run on Friday. MORE proof that movement makes people happy (and apparently pretty good jumpers too!)


SELF-MYOFASCIAL RELEASE: Lax Ball Glutes and Hamstrings, 5 minutes. Lax Ball Feet and Lower Legs, 5 minutes.

MOBILITY: Coach’s Choice, 5 minutes.

DYNAMIC WARM-UP: Walking Lunge Red Light, Green Light. 5 minutes.



SMR: Foam roll quads, lax ball glutes 5 min
Mobility: Squat therapy 3 min band pec stretch 1 min each side
Skill: Stone deadlift and stone lapping
METCON: 12-9-6-3 for time,
High Box Jump (36/28) alternated with Strict Chest to Bar Pull-ups

Tim’s favorite kind of wallball.

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