Workout of the Day: Monday, 8.26.13

“A goal without a plan is just a wish.” ― Antoine de Saint-Exupéry

Are you interested in learning more about how you can perform better AND stay healthy while doing so?  Are you feeling a little bound up in difficult movements like the overhead squat or the muscle-up?  Do you want to be generally more informed about how you can make sense of common aches and pains you experience in CrossFit?  Come to Dr. Perry’s seminar on October 12th – all the information is here – this event is taking place right at CFCC!



Confused about where we are in the programming? Check out this post!

MOVEMENT PREP: Lax Ball Hips, 5 minutes. Rotate through 3 stations for 3 rounds: Tuck or L-Sit Hold, 10 seconds. Spiderman Stretch, 10 seconds at peak tension per side, Glute Bridge, 10 second hold.
STRENGTH: Front Squat, Cluster Day – Peak of 1 in the Front Squat (set timer to 22 minutes). Then, 1 Cluster. See this post for more on what these are and some clarification about how this will run throughout the cycle.
CONDITIONING: Is allowed during extra time after class on the ergs in the back (please don’t bring the ergs to the front, we will need the room for squatting with the next class!  Recommended rowing for today? Row a 2k.  This is a time trial. The last time we did this was two weeks ago so compare your results if you can!

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