CrossFit Center City

New to CFCC? Don’t be shy! If you’re here – we already think you’re awesome. Come to Happy Hour on Thursday (tomorrow night) at 730pm – 1030pm at Marathon at 10th and Walnut to meet the only people in the world who will know what you’re talking about when you say you did two “CrossFit Discos” in two days and thought your legs would fall off in the “Wall Quad Stretch”.

Big Jim looks very recharged in this picture... and he must be with some of the crazy times and loads he puts on the board. Today is a CNS recharge day! Have fun throwing stuff around, kids!

Self-Myofascial Release: Lax Ball to IT Band, 2 minutes per side.  It’s not going to be pretty – but this isn’t Zumba.

Mobility: Wall Quad Stretch, 2 minutes per side.  Bite the bullet and stay up there.  Use a mat to ease your pain.  Bite your arm if you can’t stand the pain.

Dynamic Mobility: 3 Rounds of: Lotsa arm swings, 10 Heel Pressdowns, 20 Steps of a Walking Lunge with Arms Overhead

Neural Recharge Day

Wanna know more about why we do Neural Recharge stuff? Read more about our history with them here and more about your Central Nervous System here and more about what your Nervous System has to do with your Vertical Jump here. Check this out to see what Magnesium (read: dark leafy greens and dark chocolate) might have to do with your CNS Recovery.

3-5 Rounds of 1 minute at each station:

Broad Jump, Medball Slam, Vertical Jump, Seated Overhead Medball Throw, Rest.

Complete every single rep specifically for max power and accuracy. Have fun!  Stay fast!