Workout of the Day: Saturday, 4.27.13

HYBRID/ADVANCED OLY, with Jim, 9-11am and 1-3pm.

WORKOUT OF THE DAY, with Chris, 9am and 2pm.

SQUATTING ONLY, with Tim and Chris, 10am.

OLY BASICS, with Jim and Chris, 11-1230pm.

BEACH SEASON, with Chris, at 1pm.

GYMNASTICS, with Tim, at 1pm.

Antonio, coming up from the very bottom of a beautiful back squat.  His spine looks solid here, his knees are out, and JUST at the point of pushing you can see him starting to exhale.  Funnily enough, this was a set of 3 heavy reps and even though it was heavy, Antonio’s form still looked ROCK SOLID, but just a little slower.  Your form should look NO different for every SINGLE one of those wallballs today (except you won’t be chucking a bar off your back at the wall :)) – strength anywhere is strength everywhere – the ability to perform your metcons with near-to-perfect form not only protects you from injury, but it also translates to better force production and nerve-recruitment for all the other movements we do here at CFCC!  If 50 Wallballs seems SUPER overwhelming today, ask your coach to hold you to a perfect form standard with less reps – we are ALWAYS happy to scale in this way!

THE CROSSFIT TOTAL is EXACTLY 2 weeks AWAY!  Have you signed up yet???  Head to “Seminars” under Mindbody to do so!



This workout was recently posted on CrossFit’s mainsite – – check it out!

MOVEMENT PREP: Foam Roll –  IT Bands, 20 passes. T-Spine, 20 passes.  Serratus/Lat, 10 passes each. Quads, 10 passes each.  Adductors, 10 passes each.

SKILL WORK: The Snatch (hang variations for newer members, from the floor for people who have been here a while).


Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20/14 pound ball

*20 minute time cap.

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