Workout of the Day: Tuesday, 10.20.15.

Why do we practice the hollow position and posterior pelvic tilt so much? Because a stronger hollow is the basis for not only solid gymnastics ability, but stability in other many other movements including handstand holds and walks demonstrated below.  Athletes who demonstrate proficiency in the hollow tend to find all other core and stabilizing activities […]

Workout of the Day: Tuesday, 9.29.15.

Vote for Member of the Month! Its time to vote for Member of the Month again! Look out for the coaches asking you to fill out ballots all day today in classes, and if you don’t make it in but still want to vote, email Jordan at with your pick. Member of the Month […]

Workout of the Day: Tuesday, 9.15.15.

“An Ode to Emily Record“ If you want to contribute to “An Ode to Emily Record” please email WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes, hamstrings 2 minutes, lax ball upper trap in glute bridge 10 passes/arm, 10 cat & camel 2 Rds: 30ft banded lateral walk/direction, 30ft broad jump, 30-45 second HS hold […]

Workout of the Day: Thursday, 9.3.15.

Free Saturday Intro Classes Want to do CrossFit but feeling a little intimidated? On every Saturday in September at 12pm CFCC will be offering a FREE intro class to any and all levels of participants. Come experience how the ‪first and the best CrossFit gym in Philly trains, meet our full-time coaching team, and explore […]

Workout of the Day: Tuesday, 8.18.15.

Are you lacking stability and strength in gymnastics movements? Do you want to refine your skills and learn new progressions? We hold gymnastics specialty classes on Tuesday and Thursday nights. Sign up on Mindbody! WORKOUT OF THE DAY: MOVEMENT PREP: lax ball 10 passes upper trap in glute bridge, lax ball to glutes and hip flexors […]

Workout of the Day: Tuesday, 8.11.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball gastroc/soleus 1 min/leg + 1 min stretch per leg (30s gastroc/30s soleus),  banded lat stretch 1 min/side, banded pec stretch 1 min/side 2 Rds: trap 3 raise x 10 reps/arm, toe touch progressions x 5 reps/w toes elevated + 5 reps + heels elevated, 10 scap push ups STRENGTH: A1. […]

Workout of the Day: Thursday, 8.6.15.

Member of the Month Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to help build our […]

Workout of the Day: Thursday, 6.4.15

WORKOUT OF THE DAY: MOVEMENT PREP: Banded hamstring stretch x 1 min/side, Banded lat stretch 1 min/side, 1 Round: 30ft Bear Crawl, 30ft Toy Soldier, 30ft Inchworm + yoga push up, 30ft Crab Walk Forward, 30ft Bear Crawl STRENGTH: A. Deadlift Waveload;, Rest 60 seconds -operate between 60-85% of max. Each preceding waveload should be heavier then previous. […]

Workout of the Day: Sunday, 5.31.15

WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of mobility working on feet, ankles and calves 30ft jog fwd, 30ft jog bwd, 30ft toy soldier, 30ft SL DL, 30ft spiderman + oh reach, 30ft inchworm + 3 scap push ups CONDITIONING: In teams of two, alternating complete rounds 10 minute amrap 10 Step Up up and […]

Workout of the Day: Tuesday, 5.26.15

Follow along with our current ‪Elements crew on Instagram at @cfcentercity to learn more about beginning CrossFit or simply to look back at the roots of what we do here every day! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll/lax ball pecs and lats for 2 minutes, banded hamstring stretch 1 min/side 2 Rounds: 10 leg swings […]