Workout of the Day, 4.1.13

ROWING, with Greg, at 630pm.
FOUNDATIONS (dumbbell thruster review and front squats), with Greg, at 730pm.
HYBRID/ADVANCED with Jim, 330-530pm, 530-730pm, and 730-930pm.

Below, Fasolino. Up top, his postural progress from weeks of careful attention to his shoulders in “Shoulder Love” class and Croga. We’ve got something in the works for our “corrective exercise” genre of classes… Expect to hear more this week! Also, in the bottom pic, not only has Matt’s posture improved, his performance has improved as well! He completed all his reps in 13.4 as a PRs and he just recently got his first muscle-up! Matt is such a great example of an athlete who joined with no idea where consistent attendance would get him, but he persisted anyway, and has so much to show for it! As usual in the world of CF though, the best is yet to come! Keep up the great work, Fasolino!


MOVEMENT PREP: Lax Ball Quads and Hip Flexors, 5 minutes. Choose a 30ft. distance and complete: Knee Pulls to Chest, Over the Fence/Under the Fence, Walking Lunges with Arms Overhead, 90/90 to Chest while walking High Knees, Butt Kicks.

ACTIVATION: Handstand Hold, 1 minute.

SKILL WORK: The Ab Wheel Roll-out – just some practice for positioning.

STRENGTH: Peak of 1 Front Squat.



21-15-9 reps of:

Thrusters (95/65)


ADVANCED in Regular Classes:

Take the time that is used to work on the Front Squat to work up to a double for the thruster out on the main floor. GET A COACH TO WATCH YOUR REPS. Conditioning-wise, complete “Heavy Fran”: 15-12-9 reps of: Thrusters (135/95), alternated with Chest-to-Bar Pull-ups. Strictly adhere to a 12 minute cap for this workout.

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