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 perrin@crossfitcc.com 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 […]


Workout of the Day: Saturday, 5.23.15

Rowing Seminar Postponed The indoor rowing seminar originally scheduled for this Sunday has been postponed until June. Those who registered for the event should have received an email including options to attend in the future. Once the new date is confirmed we will post it on Mindbody, so stay tuned! Upcoming Holiday Hours and Events Memorial […]


Workout of the Day: Sunday, 4.12.15

WORKOUT OF THE DAY: MOVEMENT PREP: lax ball to pec 10 passes/arm, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft SL DL, 30ft bear crawl, 30ft crab walk forward CONDITIONING: For time 50 HR Push Ups 400m run 25 Deadlifts (225/135#) 800m run 25 Deadlifts (225/135#) 400m run 50 HR Push Ups […]