Tuesday, 12/11/12

ROWING, with Ave, 7am.

ONE HOUR OLY with Sammy, 12pm.

HYBRID/ADVANCED OLY, with Jim, 530-730pm.

RUNNING, with Ave, 530pm.

SQUATTING ONLY, with Sammy, 630pm.

ADVANCED OLY with Jim, 730-930pm.

GYMNASTICS, with Sammy, 730pm.


It’s this weekend!

Another reminder… which means come Monday morning if you tell me you haven’t heard about the Rittenhouse Run + Holiday Brunch I will assume you have been living under a rock your are unable to lift (hard to believe either way) – SIGN UP FOR THE RUN HERE.  SIGN UP FOR BRUNCH HERE.  SEE WHAT I’M BABBLING ABOUT HERE.

Todd, from last year’s Rittenhouse Run – Todd and Mel are OFFICIALLY back from Ireland and at CFCC! Also, BIG NEWS, Mel is 5 months along in having their first child! If you see them around, say hi :)


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Barbell Assisted IR – 2 minutes/side.

ACTIVATION: Freestanding Handstand Practice, 3 minutes of practice.

STRENGTH: High Hang to Hang Snatch, 15-20 minutes of Skill Work (Coached!)


In groups of 3: Overhead Squat (75/53), Rest, Burpees – 12 reps.

Rotate through each station stadium-style.  Your score is your number of Overhead Squats!

I love this little test from Kelly Starrett of MobilityWod.com even if I am REALLY jealous of the fact that Diane Fu has great mobility AND she can wear a t-shirt in San Francisco right now. If you’re having trouble in the bottom of the Overhead Squat or by extension, the Snatch – do this little test with a Coach to see where your limitation is coming from!

Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez