Workout of the Day: Tuesday, 9.1.15.

Hookgrip Spartakiad Volunteers We are still looking for volunteers to help us during the weekend of October 2-4th. The Hookgrip Spartakiad is going to be the biggest and best olympic lifting meet in Philadelphia this fall. We have some amazing lifters such as American record holder CJ Cummings on the start list, as well as seminars from Renaissance […]


Workout of the Day: Tuesday, 8.4.15.

Feeling a little creaky from yesterday’s squats and thrusters? Today and tomorrow you might feel more sore then usual in the quads due to higher volume squatting. Spend a little extra time rolling, mashing, and stretching before and/or after your workouts, bump up water intake, and check out shoulder love or hip love with Coach Erin […]


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, 4.11.15

COMPETITOR TEAM PRACTICE: Part 1 Every 90 seconds for 12 minutes (8 attempts) Clean + Hang Clean + FS Men start at 185# or 65% of max clean, Females start at 115# or 65% of max clean. Weight must increase every attempt. If you fail you must go down in weight on the next rep […]


Workout of the Day: Thursday, 2.26.15

“A Reason to Try” If you want to join all of the CFCC athletes who are already signed up for the Open, it’s not too late ! Register here! Not every CrossFit athlete lives to compete. Such is the case for three schoolteachers out of one box in Santa Cruz, California. The Open TONIGHT we will be […]


Workout of the Day: Friday, 2.6.15

Jason Khalipa wins “Jackie” at the NorCal Regional in 2013 with a time of 5:04 WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll lats, quads, t-spine 4 minutes 3 Rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, 10 Lateral Goblet Squats, 3 SA OHS/ arm w/2 […]


Workout of the Day: Friday, 1.16.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to calves and bottom of feet for 4 minutes 3 Rounds: 3 TGU sit ups/arm, 5 hollow rocks, 5 superman (arch ups), 10 ohs w/pvc, 10 snatch balance w/pvc STRENGTH/SKILL: A. OHS x 3 reps x 3 sets, Rest 60 – 90 seconds B. EMOM x 6 minutes […]


Workout of the Day: Tuesday, 1.13.15

  WORKOUT OF THE DAY: MOVEMENT PREP: Softball/Lax ball to lat (OH tissue smash) 1 min/side, OH w/ext rot bias band stretch (0:45 sec on video) x 1 min/side 3 Rounds: 10 pvc pass throughs, 8 ohs, 6 snatch grip RDL, 20 second HS Hold STRENGTH: A. Every 90 seconds x 4 sets Hang Power Snatch + Power […]