Workout of the Day: Sunday, 2.14.16.

Happy Valentine’s Day! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats/t-spine 2 minutes, Spider-Man/ Wall quad stretch 1 minute/side, lax ball to calves 1 min/side 2 rounds: 100m row @ easy pace focusing on body position, 5 burpee broad jump, 30ft bear crawl CONDITIONING: Team Kelly (30 minute cap) In teams of two with one […]

Workout of the Day: Sunday, 5.4.14

Sunday Benchmark Wallball science at it’s finest. Movement Prep:  Track Warmup Skill: Box Jump and WallBalls, work on accuracy and consistency. Conditioning: “Kelly” 5 rounds for time 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

Workout of the Day: Saturday, 9.21.13

There is NO Competitor’s Practice this weekend but there IS a Gymnastics session at 12pm with Danny – he’ll be focusing on Forward Rolls to Rolling out of the Handstand and Pistols. Come out and play! WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Then, 1 round of […]

Workout of the Day: Thursday, 7.18.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, 2 reps per side. SKILL WORK: Pose Running Drills – take a look at this post for more on these drills and what POSE is. CONDITIONING: “Kelly” […]

Workout of the Day, 3.1.13

HYBRID/ADVANCED OLY, with Erin, from 7-9am. SQUATTING ONLY, with Erin, 330pm and 430pm. FOUNDATIONS, with Erin, at 530pm. Scared of Running?  Have you checked out the Endurance Portion of CFCC’s blog? It’s full of all kinds of great information! 3 MORE reasons to join the CrossFit Center City Team during the CrossFit Games Open (it all […]

Sunday 10/7/12 Girls’ WOD

Sunday, 10/7/12

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” – Ernest Hemingway ADVANCED OLY, with Jim, 9-11am THE “GIRLS” SESSION with Tim, 9am STRONGMAN with Tim and Chris, 10am CROGA, with Tim, 11am ONE HOUR OLY, with Jim, 12pm SQUATTING ONLY with Jim, 1pm […]

Tuesday, 5/31/11

Like Shrimp? Here’s the Quick Guide to Shrimp – that’s a lotta protein in one little creature! Top 10 Reasons Heavy Weights Don’t Bulk Up Women, or…. why being strong is not only really fun, but really beautiful. (Taught by Erin: Downstairs for Back Squat, Upstairs for Kipping Pull-ups.  Members share racks in the basement. […]