Tag Archives: Team Workouts

Monday, 8/27/12

26 Aug

It’s the start of a new cycle – check it out!

THIS is happening at CFCC this Thursday.  Sign up here if you’d like to attend, and plan to train at 530pm if you train in the evening – this will be the only the available session and it WILL be outside.

CROSSFIT ENDURANCE (Running) with Liz, at 630am.

GYMNASTICS with Sammy, at 730pm.

CROGA with Tim at 1pm.

ADVANCED OLY with Jim, 9-11am and 730-930pm.

HYBRID OLY with Jim 7-9am and with Sammy, 530-730pm.

Matching burpees from Khanh and Cyndi during Filthy Fifties!

SMR: Foam Roll as needed, 3 minutes. Lax Ball Lower Body, 3 minutes.
DYNAMIC WARM-UP: T-Drill Sequences. – 5 minutes.
STRENGTH: Every other minute for 20 minutes: Pause (1 second hold only) Front Squat Triple. Begin at 50% and move up as follows: 60%, 70%, 75%, 80%, 85% – if you make it this far without failing, continue at 85% until 20 minutes is through. Go no higher than 85%. If you fail, you must back down to the previous percentage. Write up your necessary jumps before attempting so that weight set up is easy.

In teams of 3, for max Wallballs.

AMRAP in 10 minutes: Row 300m, Rest, Wallballs. One person at a each station. The rester begins wallballs when the rower gets done with 300m. The wallballer gets to the row after the previous rower is thru. The rower begins to rest after they’ve rowed 300m.

5 Nov

In honor of our guests last night (Thanks again for visiting, Bill and Hayley!) and because pumpkin and pancakes definitely go together.

Most things in nature are at their fullest when they move with others: have you check out Advanced Classes yet?  Inspiration is a daily activity, CFCC – why not schedule it?  The list’s waiting for you in the gym – all you have to do to begin is to say you want in by signing up.  Do it by Monday!


9am with Liz:

SELF-MYOFASCIAL RELEASE: Anywhere you’re sore for 10 minutes.
DYNAMIC WARM-UP: Short Loop Run.

With a partner, complete the following for time:

Row 1k
Push Press (135/95), 20 reps
Bar-Facing Burpees, 20 reps
Push Press, 15 reps
Bar-Facing Burpees, 15 reps
Push Press, 10 reps
Bar-Facing Burpees, 10 reps
Push Press, 5 reps
Bar-Facing Burpees, 5 reps

Only one person may be working at a time. Only one barbell may be shared between partners. Anyone doing this workout as rx’d may opt to do the workout without a partner.

ON RAMP with Liz at 10am:

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, until 10 past.
MOBILITY: Band Overhead, 1 minute each side. Band Pec Stretch, 1 minute each side.
SKILLS: Push Press and Bar-Facing Burpee

With a partner, complete the following for time:

Run Short Loop
Push Press (65/45), 20 reps
Bar-Facing Burpees, 20 reps
Push Press, 15 reps
Bar-Facing Burpees, 15 reps
Push Press, 10 reps
Bar-Facing Burpees, 10 reps
Push Press, 5 reps
Bar-Facing Burpees, 5 reps
Run Short Loop

11am CrossFit Endurance with Liz: (remember, you’ll be on the ergs!)

4-6 6x500m, rest 2:00 mins, hold 3-5 secs

Saturday, 10/1/11

30 Sep

Please remember there is no Intro to Olympic Lifting Class tomorrow!

This is the first day of the 30-day Challenge!  To all of you that are feeling pretty challenged… remember, nothing worth doing was every easy – and to get what you have never had, you must do what you have never done.

Look at the rewards.

Look at your behavior.

Does your behavior match your rewards?

-Dan John

Some wisdom (some on diet, some not) from Tony Gentilcore on Dan John.

Paleo Meals the Easy Way – from Robb Wolf – if leaning out is your goal, try not to make too many things called “Power Bars” and opt for veggies, tea, or jerky to satisfy your need for munching.  Hopefully you will get over the aforementioned need!

One of the best (and most stunning) websites out there for Paleo Meals (read, gluten-free those of you who are not all Paleo yet) – Primal Palate!

Avener, completing a run and air squat workout with a weighted vest. Leila, completing it. Wherever you're at - we're here to work with you on your specific goals, if there's something you feel like you're missing - talk to us!

Class at 9am with Liz:

SELF-MYOFASCIAL RELEASE: until 10 after, Foam Roll or Lax Ball whatever is sore.
MOBILITY: Wall Quad Stretch, 1 minute each side.  Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: Double Under Practice, 5 minutes.  During breaks, Perform 2 Jump Squats during breaks for max height.
METABOLIC CONDITIONING:TEAM WORKOUT, Teams of 3.AMRAP in 15 minutes, only one person may be working at a time:

Front Squat (135/95), 15 Reps.
Double Unders, 75 Reps.

* The barbell must be cleaned or, using two partners may be handed to the squatter.
* No single unders may be subbed for double unders.  Every member of the team must do at least one double under for the whole team’s effort to count.

ON RAMP with Liz at 10am:

SELF MYOFASCIAL RELEASE: Lax Ball to Feet, 2 minutes each side.
MOBILITY: Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of “Cindy”: 5 pull-ups, 10 push-ups, 15 air squats
SKILL WORK: Double Unders

AMRAP in 15 minutes, only one person may be working at a time:

Goblet Squat (53/35), 20 Reps.
Double Unders, 50 Reps.

* No single unders may be subbed for double unders.
* One member of the team must always be holding a 45lb. plate – you cannot hold the plate anywhere below your shoulders.

Hate weighted runs? They get better with POSE, a technique you can learn at CrossFit Endurance.

CROSSFIT ENDURANCE with Liz at 11am:

100m every minute on the min. for 10 mins.

Saturday, 9/10/11

9 Sep

CROSSFIT ENDURANCE at 10am: Run 8-12 x 30 sec on, 90 sec off

Wondering why 30 seconds of effort?  Curious to know why we don’t think gyms full of swankified treadmills are all that glorious or even purposeful?  Check out this post on Mark’s Daily Apple about Chronic Cardio.

And if you really want to know more, check out this post on Tabata Sprints – YIKES.

We fail at the margins of our own experience. – Greg Glassman, Founder of CrossFit, Inc.

The man below will be at CrossFit 215 tomorrow from about 9am until 3pm competing in a Partner Competition.  He and a handful of other members would LOVE for you to come by and cheer them on!  Follow our Facebook Page for more information about who’s leaving when and how you can hitch a ride or give one.

ON RAMP with Liz at 11am:

There are over 20 people coming this class tomorrow!  If you were on the fence – just let us know as soon as you can that you’ll be there!

SELF-MYOFASCIAL RELEASE: Lax Ball to Quads and Adductors, 10 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side.

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.

DYNAMIC WARM-UP: Learning to Row.




In teams of 4, complete the following with one person rowing and planking at a time but all other movements allowed to be completed by all team members at the same time (KEEP COUNT!):

Row 2k.

Run Short Loop 2 times (as a team) – a 45lb. plate must be carried on the run – the plate may change hands.

Plank, 5 minutes (5 people amass 5 total minutes).

Run Short Loop 2 times (as a team) – a 45lb. plate must be carried on the run – the plate may change hands.

100 Burpees (all people may move at the same time).

Sunday, 5/14/11

14 May

SUNDAY: Yoga is at 10am – please come and meet Katie! Also, the last of the pull-up bar will be put in by Tony (THAAAAANKS, TONY!) and we’ll be reintroducing some dear old friends of CFCC – the sandbags. Once upon a time this entire gym was run with 4 pull-up spaces, a set of 12 sandbags, and 1000lbs. of sand. Check out Greg’s 300lb. sandbag back squat here.That’s Karis in the background helping him out!

Maybe you won't thank Reid, Jordan, Abbey, Jake, and Chris S. for helping me with the sandbags... but I will! Thanks so much for being so helpful and willing to get a little messy directly after training.

Self MyoFascial Release: On a box, sit on the lacrosse ball so that it’s placed on the high hamstring and do 50 reps of extension on each leg.

Mobility WOD: Band Assisted Hamstring Pressing, 1 minute each leg. Wall-Assisted Butterfly Stretch, 1 minute.

Warm-up: 3 rounds of 50ft. length of each: Prisoner Lunges, High Kicking, Butt Kicking, Skipping for Height.

The group will split into teams of 2.  These teams will complete the following for time where only 1 athlete is allowed to move at a time and you cannot move onto another segment until the previous segment is entirely finished.

For time:

Row 1000m

Box Jumps (30/24), 50 reps.

Sandbag Squat Clean – Zercher Catch (100/50), 25 left, 25 right.

50ft. Walking Lunge, 4 Lengths.

Sandbag Push Press  (100/50), 50 reps.

Toes-to-Bar, 50 reps.

Walking Handstand, 50ft. (Partners can assist partners with this movement only, if not walking handstand, then wheelbarrow).




Saturday, 2/19/11

18 Feb

Classes tomorrow are: 9am WOD, 10am Running School, 11am Kettlebellz, 12pm Gymnastics, 1pm WOD. Specialized class programming is listed below. We’re leaving for CF Aspire at 830am.  So far, Jen and Meghan are driving to CrosssFit Aspire and can take a bunch of folks.  Meet at the gym at 830am.

P-Diddy does it again!

WORKOUT OF THE DAY (9am with Liz, 1pm with Sammy):

Warmup:  tug of war with climbing rope (2-3 people per team).  A few rounds for each person.

Partner WOD (work done one person at a time):

80 box jumps (20″)
80 pushups
80 thrusters (95/65)
80 American swings (2/1.5)
80 push presses (95/65)
80 forward lunges
80 deadlifts (95/65)
80 squats


RUNNING SCHOOL (10am with Liz):

CFE warm-up
SMF: hamstrings
Drills: figure 4, falling, pacing
WOD: 4 mins of 100m sprint every 30 sec. Rest 2 mins. 2 mins of 100m sprint every 30 sec.
Stretch: hamstrings


KETTLEBELLZ (11am with Jay):

lateral warmup

turkish getup review/skill work

windmill skill work

review snatch/hand saving


Manmaker variant

5 RNDS for time:

10 snatches es/scale to one-handed swing (if hands are tearing SWITCH TO 2-HANDED SWING)
400-meter run


4-point stability exercises (45s each station)
hand release T pushup (3×10)

partner stretch:

spiderman assisted
butterfly assisted


GYMNASTICS (12pm with Sammy):


Kinesthetic Awareness:
  1. cartwheels
  2. headstand press up
10 handstand kickups
20 inchworm push-ups
30 candle roll jumps
40 rocking hollows


14 Dec

WHEN: This Sunday after the RITTENHOUSE RUN at 11am (probably around 1230p)

WHERE: Jose Pistolas, on 15th between Locust and Spruce (shocking, we know)

WHAT: Eagles play at 1pm.  There’ll be $15 pitchers and a $1 off all drafts.  We’ll be celebrating the holidays and talking about women doing burpees in Rittenhouse Park. 🙂

HOW: Please respond on FACEBOOK.

An update on Rittenhouse Run 2010:

A couple of new things:

I now have a pro photog and an award-winning film
maker coming by and will probably end
up trying to send the film to CF HQ.  FUN

Costumes are strongly encouraged and I’d really love it if MANY of us were
wearing Santa hats (some of which I will buy and bring but any you can
provide would be awesome as well) – just to make us look even crazier than
I’m sure we all already are. 🙂

Also – the WOD is as follows: AMRAP 12 minutes of: Run 1/2 perimeter of
park, do 20 squats, Run 1/2 perimeter of park, do 10 burpees. It’s gonna be fast and furious!