Workout of the Day: Saturday, 8.23.14

The First CrossFit Team Series Workout Has Been Announced

P.S. Don’t forget to tell your friends and family to Vote for CFCC as the Best CrossFit in Philly!



There is open gym today from 9-12pm. You may complete a workout of the day you missed this week or perform one of the suggested workouts listed below. Options include working as an individual, in partners, or teams of 3.

1 Person

2 minute clock
20 Double Unders
200m Run
KB Swings (24/16kg) x max reps
Rest 2 minutes x 6 sets 
Score = Total KB Swings


14 minute amrap
9 Burpees
20 KB Swings (24/16kg)
20 Air Squats

In teams of 2 with partners alternating complete rounds for 5 rounds per person,

10 Rounds
100m Row
10 Burpees
200m Run
15 KB Swings (24/16kg)


In teams of 2, with only one person working at a time

100 Box Jump Up and Over (24/20″)
800m Run
100 Goblet Squats (24/16kg)
800m Run
100 Burpees
800m Run

*Both partners must run together

Teams of 3 must complete a total of 4 sets each as quickly as possible of
500m Row
5 HR Push Ups
10 Box Jumps (24/20″) *w/step down
5 HR Push Ups
10 Box Jumps (24/20″)
5 HR Push Ups
10 Box Jumps (24/20″)
400m Run
*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row , which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.


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