Workout of the Day: Wednesday, 4.24.13

INTRO TO OLY, with Erin, 6am, 7am, 430pm, 530pm, 630pm.

HYBRID OLY ONLY, with Erin, 730-930pm.

This is how Marc feels about running… and we love it :)  The next Running Classes are scheduled for Monday at 630 and 730pm.  Especially as the weather gets nicer we’d REALLY recommend signing up for one of these.  You learn a LOT and get your bearings on a VERY essential part of being an efficient and healthy athlete!

Furthermore, did you know that, of all current runners, at least 79% of all runners are injured every year?  Running, like every other movement that we coach at CrossFit Center City, is a skill, and one that ALL athletes must learn to do well.


Sign-ups are NOW available for the CrossFit Total happening on May 10th and May 11th. Go to Mindbody to sign up under “Seminars”. 


MOVEMENT PREP: Lax Ball lower body (target QL and glutes), 6 minutes. Wall-Facing Quad Stretch + Active Glute, 1 minute per side. 30ft. of each: 90/90 Walk, Knee to Chest, Inchworm, Toy Soldier, Duck Walk. 60ft. of each: High Knees, Butt Kicks, Side Shuffle, Karaoke, Broad Jump.


Level 1: Up to a peak of 3 reps.

Level 2: Up to a peak of 3 reps. Then, drop and try to complete an extra set at 90% of whatever your peak of 3 was.

Level 3: Power Clean, up to a light peak in 12 minutes. Followed by a 5 minutes EMOM in which you attempt 2 reps on the minute every minute, with anywhere from 75-85% of your best Deadlift.


Every minute on the minute for 10 minutes:

Deadlift, 5 reps. (Use 65% of your peak of 3)

Directly followed by as many Toes to Bar as you can complete in the remaining time of the minute.

Your score is your total number of Toes to Bar.

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