Tag Archives: Outside

Monday, 4/30/12

29 Apr

Croga at 12pm and 630pm with Tim.

It’s PEAK WEEK. Welcome to the week of singles!  If you don’t keep a workout log – START ONE THIS WEEK!

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past the hour.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side. Box Assisted 90/90, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
POSTURAL STABILIZATION: Single Leg Squat Hold, 1 minute each side.
ACTIVATION: Box Jump, Work up to a peak of 1 in 8 minutes.
STRENGTH: Front Squat, up to a peak of 1.
***Especially in the 6am and 7am classes, absolutely no dumping/missing of barbells allowed – use a spot if you’re even a little bit unsure of a set.***
METABOLIC CONDITIONING: Tabata Burpees. Your score is your total number of burpees.

And now… for a VERY BIG DEAL…


Bathing suit? Check. Boom socks? Check. Bug spray? Check. It’s official, y’all, CFCC is going to summer camp! Mark your calendars for Friday, August 24 – Sunday, August 26! Registration will begin at noon on Friday and there WILL be workshops and WODs, along with all sorts of activities throughout the afternoon, so plan your time off from work accordingly! We will be headed to Indian Heada summer camp and mountain retreat located in Equinuck, PA – about 3.5 hours from Philadelphia – for a weekend of adventure, beast-mode engagement, and all of your favorite CrossFitting friends.

Your weekend includes: Dinner on Friday, three meals on Saturday, and brunch on Sunday; 2 nights of accommodations; the CFCC Jamboree on Saturday night, featuring a pig roast, campfire, dancing, and open bar; specialized programming; workshops from guest presenters; and of course, the First Annual CrossFit Center City Decathlon.

Regular Members = $475; Students = $375. The first 10 people to sign up get $50 off of the appropriate registration fee! Registration begins soon!

Summer Camp is brought to you by Trap Door Athletics,the brand, spankin’ new business venture of Emily Record and Cassie Haynes Grassia. Find out more about who they are and what they do on their website, www.trapdoorathletics.com

Don’t forget to Like TDA on Facebook and follow them on Twitter, @fleethebox!!


Sunday, 4/15/12

14 Apr

If you’re waking up and reading this on Sunday morning – you should be at CrossFit South Philly cheering on your team!  Bring your CFCC gear (socks, sweatshirts, gamefaces) and come witness the great honor it is to be represented by so many incredible people who you train with every day!  If you’re looking for inspiration – this is the PERFECT opportunity to find it!

Sammy is taking folks to climb a couple ropes in Rittenhouse Park at 9am this morning.  Come join her!


You know, in the spirit of, what HAVEN'T we done in Rittenhouse yet?

Wondering what all the fuss is about nutrition?  Don’t take our word for it!  Check out all the testimonials from these people!

Below, aha!  Watch and muse over all the wonderful things you will learn this week!

Remember, Snatch on Tuesday, Clean on Thursday.  For more details, review this post.

Wednesday, 8/31/11

30 Aug

The Wednesday night CrossFit Endurance class will be the regularly scheduled Programming!

SELF-MYOFASCIAL RELEASE: Travel Your Feet, 5 minutes. (Lax Ball your calves and your feet).  Lax Ball to Hips, 1 minute each side.

MOBILITY: Wall Quad Stretch, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, 10 seconds of Arm Swings, 10 steps of a Prisoner Lunge, 10 Spiderman Steps + Stand, 10 Leg Swings (front to back), 10 Hip Swings (side to side)

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.  If you can – try to hold P.O.S.E. (a figure 4!)


Take a run to Washington Square Park and complete: 1 mile run (4 times around the center).  Rest as much as it took you to do the mile then, 1 mile run.  Record your times!  Bring a stopwatch if you have one!

Run back to CFCC. 🙂

Thursday, 6/2/11

1 Jun

Please note that there will be NO BATHROOMS available tomorrow (Thursday) at the morning classes.  The plumbing did some weird things on Wednesday night.  Sorry, guys.  Hopefully the plumbers coming tomorrow will everything!

There’s going to be a lot of handstanding going on at the Gymnastics Class tonight at 730pm.

From our friend, Jim Rutter.

(For the metcon, pending class size most people should be upstairs and downstairs only if necessary.  For the warm-up for the metcon the Coach upstairs (Liz) should have enough room).  

Self-Myofascial Release: Lax Ball to Shoulders, 5 minutes.

Mobility: Thoracic Extension on the Foam Roller, 1 minute. Use a super friend!

Dynamic Warm-up: from Gymnastics WOD

Metabolic Conditioning:


5 Rounds for time of: 

12 Deadlifts

9 Hang Power Cleans

6 Jerks (or ground to overhead)


Compare time to Graham Holmberg’s.  There’s more about Graham here.



Get it, Mayuli!

(Held on the back bar, taught by Erin.  Metcon to be held outside.)

Self-Myofascial Release: Lax Ball to Shoulders, 5 minutes.

Mobility: Band Assisted Overhead Position External Rotation, 1 minute each arm.

Dynamic Warm-up: Arm Swings

Activation: Ball Slams, 4 x 2

Strength: Weighted Pull-up.  Up to a peak of 1.

Skill: Kettlebell Anyhow

Metabolic Conditioning: with a partner, AMRAP in 12 minutes… KB Anyhow.


GYMNASTICS is at 730pm!

Lots o’ handstands

Warm-up: Forward rolls

Kinesthetic Awareness:
Kick up to handstand
Handstand Walking

AMRAP 10 Minutes:
20ft Handstand walk
5 pushups
5 inverted burpees

Sunday, 5/29/11

28 May

Tomorrow’s sessions will be at 9am (an Advanced Olympic Lifting session) and at 10am (Intro Olympic Lifting Session).  The 9am and 10am will be at the gym – and the 12pm session will be held outside at Rittenhouse Park at 19th and Walnut.


Cat Camel, Cat Stretches, Pec Roll, Inverted Hand Push-ups, Heel Pressdowns, Samson Stretch to Hamstring Stretch, Spiderman to Thoracic Extension, Squat to Stand


Max Reps Kipping Pull-ups, 1 attempt.


Suicides (10, 20, 30, 40ft. ) x 4 attempts

For Max Reps: Tabata Burpees


Advanced Olympic Lifting, 9am: 

POWER: Snatch Balance and Overhead Squat x 2.

METCON: For minutes: Every minute on the minute, clean and jerk 75% of your max.

Intro to Olympic Lifting, 10am: 

Skill Work: Hang Power Clean.

Sunday, 5/21/11

22 May

Tomorrow there will only be one big, fun session at 12pm!  We’ll be at Palumbo Playground at 9th and Fitzwater.  You can bring a friend for free tomorrow!  We’ll be meeting at the park so please meet there and feel free to text me if you can’t find us: 609 760 2173.

If you’d like to help us figure out how to lay down some mats in the basement tomorrow, grab a coffee and meet us at 9am at the gym.

Reuben about to clean the sandbag.

Dynamic Warmup: Cat Camel, Cat Stretches, Adductor Mobs, Hip Swings, Leg Swings, Gastroc/Soleus Stretching.

Metcon: Team Relays: For time: (with a 50ft. stretch) Sprint, Sandbag Lunge (bag on back), Sprint, Sandbag Squats (25 reps), Sandbag Weighted Push-ups (25 reps), Sandbag Squats (25 reps), Sprint, Sandbag Lunge, Sprint.

YOGA WORKSHOP – this Sunday at 10am!

11 May

To be taught by the lovely Katie Knight.

Here’s what she has to say about it: Join me for an introduction to yoga! Learn the basics that anyone can access, and how they will be a great addition to your already exhilarating daily workouts. Get an inside look at everyday poses, how to breathe, and the benefits that this practice can offer. Bring a yoga mat (if you have one!) and wear comfortable clothes that move.

Yoga will be free for all members of CFCC and at Sunday at 10am. This is a trial Workshop to see if there’s any interest in holding a CFCC Yoga class on the regular.  At 12pm we will be holding a “Bring a Friend” session (free for all friends of members!) outside. This workout will be a team workout (we’ll split whoever shows up into two really big teams). There may or may not be prowlers involved.

For a look at another CrossFit gym that incorporates Yoga into their weekly schedule, check out CrossFit Virtuosity.

For more on why anybody might want to pursue something that involves flexibility, breathing deeply, and generally getting a little meditative, check out this post from Mark’s Daily Apple.