Wednesday, 7/18/12

If you’re looking for more information on CFCC’s new running program – check out the info here!

CROSSFIT ENDURANCE (Running) with Liz, 630-7am.

CROGA with Tim at 8-845am.

INTRO to OLY with Sammy, 530-7pm.

HYBRID OLY with Erin from 9-11am.

CROSSFIT ENDURANCE (Rowing) with Liz, 530pm.

FOUNDATIONS with Liz, 630pm.

GYMNASTICS with Sammy, at 730pm.

Here – never ceasing to amaze – Rach sumo-deadlifts WHILE being 5 months pregnant! Ethan (who she was pregnant with at the time) is alive and an AMAZING human being. Rach is, unfortunately unable to be here this Wednesday due to some family trouble – if you do know her on Facebook or otherwise, please send her some CFCC love, as she will definitely appreciate it at this very difficult time for her.

SELF-MYOFASCIAL RELEASE: Barbell Assisted Mashing, Adductors and Quads, 5 minutes.   Lax Ball, 5 minutes.

DYNAMIC WARM-UP: Pull-ups with the band you will use in the metcon. Every minute on the minute for 5 minutes: 3 pull-ups, 3 very aggressive kettlebell swings (pick a lighter bell than what you will use in the metcon if you’d like).

STRENGTH: Sumo Deadlift, up to peak of 2.


For max total reps of the Russian Kettlebell Swing, for 10 minutes:

Every minute on the minute, 3-5 Strict Pull-ups (any grip) directly followed as many Russian Kettlebell Swings (2/1.5) as possible in the remaining time in the minute.

A little example of what CrossFit Endurance programming in a session can look like, and can do.


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 |
Website Design by Sayra Lopez