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Workout of the Day: Thursday, 4.17.14

Today we are doing our own version of “Nicole.” Make sure you take care of your hands. The video below is Donny Shankle explaining how to keep your mits clean. Thursday SMR: Foam Roll as needed, 5 min Bretzels, 1min/pose (4min total) Movement Prep: Barbell Warm Up Strength Complex: 3 Position Clean (Clean from position […]

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Workout of the Day: Wednesday, 4.16.14

 Bench Day!  Wear sleeveless shirts just in case. Solid Lunges from the morning crew Wednesday SMR: Lax ball Pecs, 10 raises/side Lax ball Shoulders, 1 min/side Movement Prep: Band Pull Apart Series, 10 reps/position – 60ft bear crawl – 60ft crab walk Accessory: Banded upper body walks 10 steps/side x 2 Strength: Superset: Barbell Bench Press 3×8@75-85% […]

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Workout of the Day: Tuesday, 4.15.14

If you have a sticky Overhead Squat, then come in early and start mobilizing! The video below is classic  KStar. Simple and effective. Above, Ross is fully focused on form. Tuesday SMR: Lax Ball Traps in Glute Bridge, 10 passes/side Lax Ball Kneeling Release, 30 sec/side Movement Prep: 2 rounds, Banded Low Trap Pull Down, […]

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Workout of the Day: Monday, 4.14.14

Week Two into our CrossFit Total 2 aka “The BRO-total”  Cycle.  This week we plan on shifting the volume of our work.  Make sure you take extra care of yourself. We like to use the analogy that our body is a bank. Look at exercise as withdraws, and mobility/rest as deposits. You can’t withdraw from […]

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Workout of the Day: Sunday, 4.13.14

“Sunday Benchmark Workout” Each Sunday will feature a benchmark workout during this cycle! SMR: General Foam Roll/Lax Ball, 5 min Movement Prep: Track Warm Up Skill Review:  American Kettlebell Swing Conditioning: “Helen” – Three rounds for time Run 400m 21 Kettlebell Swings (1.5/1) 12 Pullups Don’t forget to buy tickets for CrossFit Regionals HERE 

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Workout of the Day: Sunday, 12.8.13

Jordan carrying a Jordan at the Rittenhouse Run last year! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Hips and Shoulders, 5 minutes. 2 rounds of: Samson Step Lunge – 1 minute, Adductor Mob – 1 minute, Dead Bug – 1 minute. STRENGTH: Front Squat: Complete 3 reps every 2 minutes for 20 minutes following […]

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Workout of the Day: Monday, 7/15/13

Happy Monday, y’all. Below, Coach Tim and Coach Rachel demoing the partner assisted lat stretch. Pay special attention to Tim’s joyful expression.   WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll and lax ball as needed, 5 minutes. Spiderman stretch, 1 minute per side. Partner assisted lat stretch, 1 minute. Then, 1 PERFECT round of […]

Faces during the rest of the Tabata Row yesterday. :)

Saturday, 11/24/12

Saturdays at CFCC – the hard part is deciding which class(es) to go to! ADVANCED OLY with Jim, 9-11am. FOUNDATIONS with Erin, 9am. SQUATTING ONLY, with Sammy, 9am. ROWING, with Ave, 10am. GYMNASTICS, with Sammy, 10am. ONE HOUR OLY, with Sammy, 11am. WORKOUT OF THE DAY, with Ave, 11am. RUNNING, with Ave, 12pm. HYBRID/ADVANCED OLY, […]

Friday, 8/27/10. Workout of the Day (And a couple announcements!)

POWER Overhead medicine ball throws, 7 sets of 2. STRENGTH Push press, peak set of 2 repetitions. METABOLIC CONDITIONING 7 rounds for time: 7 Push Presses, 95/65lbs 7 Burpees 1. We’ve added a session on Saturdays!  1pm, and it will be coached by Sammy.  It starts tomorrow.  She is away next week but it will […]

Monday 7/12/10. Workout of the Day.

A. POWER Box jumps, 5 sets of 5 repetitions.  Increase height of box each set. B. STRENGTH Front squats, work up to a peak set of 5 repetitions. C. METABOLIC CONDITIONING 20 front squats (@ 2/3 peak) 30 box jumps, 24″ 40 db/kb swings, 55/35lbs 50 squats Target time is less than 10m.  Top as-prescribed […]