Workout of the Day, Tuesday, 4.23.13

ADVANCED OLY, with Jim, 3-5pm, 7-9pm. INTRO to OLY, with Jim, 5pm and 6pm. GYMNASTICS, with Rach, at 6am, with Danny at 530pm and 630pm. SQUATTING with Danny, at 430pm. A pretty comprehensive piece from a VERY strong dude about the CrossFit Total. Below: King and Max hit the top of the jump squat position: […]

Monday, 4/30/12

Croga at 12pm and 630pm with Tim. It’s PEAK WEEK. Welcome to the week of singles!  If you don’t keep a workout log – START ONE THIS WEEK! SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past the hour. MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side. Box Assisted 90/90, 1 minute […]

Sunday, 4/15/12

If you’re waking up and reading this on Sunday morning – you should be at CrossFit South Philly cheering on your team!  Bring your CFCC gear (socks, sweatshirts, gamefaces) and come witness the great honor it is to be represented by so many incredible people who you train with every day!  If you’re looking for […]

Wednesday, 8/31/11

The Wednesday night CrossFit Endurance class will be the regularly scheduled Programming! SELF-MYOFASCIAL RELEASE: Travel Your Feet, 5 minutes. (Lax Ball your calves and your feet).  Lax Ball to Hips, 1 minute each side. MOBILITY: Wall Quad Stretch, 1 minute each side. DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, 10 seconds of Arm Swings, […]

Thursday, 6/2/11

Please note that there will be NO BATHROOMS available tomorrow (Thursday) at the morning classes.  The plumbing did some weird things on Wednesday night.  Sorry, guys.  Hopefully the plumbers coming tomorrow will everything! There’s going to be a lot of handstanding going on at the Gymnastics Class tonight at 730pm. (For the metcon, pending class […]

Sunday, 5/29/11

Tomorrow’s sessions will be at 9am (an Advanced Olympic Lifting session) and at 10am (Intro Olympic Lifting Session).  The 9am and 10am will be at the gym – and the 12pm session will be held outside at Rittenhouse Park at 19th and Walnut. DYNAMIC WARM-UP: Cat Camel, Cat Stretches, Pec Roll, Inverted Hand Push-ups, Heel […]

Sunday, 5/21/11

Tomorrow there will only be one big, fun session at 12pm!  We’ll be at Palumbo Playground at 9th and Fitzwater.  You can bring a friend for free tomorrow!  We’ll be meeting at the park so please meet there and feel free to text me if you can’t find us: 609 760 2173. If you’d like […]

YOGA WORKSHOP – this Sunday at 10am!

To be taught by the lovely Katie Knight. Here’s what she has to say about it: Join me for an introduction to yoga! Learn the basics that anyone can access, and how they will be a great addition to your already exhilarating daily workouts. Get an inside look at everyday poses, how to breathe, and […]

Sunday, 5/8/11

[youtube=] The 10am and 12pm session will be held in Washington Square Park tomorrow! We’ll be meeting around the corner closest to 7th and Locust. WARMUP: 10 cat camels, 10 heel press-downs, arm swings (front, back, out, up), leg swings, hip swings, 50ft. prisoner lunges, 50ft. skip for height, 50ft. side shuffle SKILL WORK: Partner […]

Wednesday, 5/4/11

The Running Class at 530pm today (Wednesday) will be meeting at the gym but going over to Washington Square Park. Please plan accordingly! PRE-WOD STATIC STRETCH: Upper trap stretch, 60s each side. WARMUP: 3 rounds of 10 reps: 10 cat camels, 10 curlups, 10 lat pulls each side, 10 arm circles backward, 10 heel pressdowns, […]