Blog

                 Workout of the Day 1 Minute On -1 Minute Off 75 Deadlifts 95/65 75 Hang Power Cleans 95/65 75 Shoulder to Overhead 95/65 One barbell – Scale appropriately. Just be careful on the deadlifts – We have never done a deadlift this light. Make sure you lock in your back and avoid hinging. Deadlift properly each time. 
Read more
After a few strange weeks, we will return for the final week of our strength cycle.  Nxt week, we will re-test our 1 rep max and talk about doing the classic CrossFit workout, “Linda” – also known as “3 Bars of Death.” We will do “Murph” on Saturday.  Do your hand care this week. Congratulations to Coach Sarah who came in Second Place this weekend at a competition at Alpha Omega. She coaches hard, trains hard, and Moms hard. Way to make CFO proud!                 Strength/Skill Deadlift 5 sets of 3, 85% of 1RM Conditioning AMRAP 7 30 Doubleunders  7 Chest to Bar Pullups Sub 50 Singles
Read more
CrossFit at 9am and 10am Workout of the Day 21-18-15-12-9-6-3 Kettlebell Swings 53/35 Thrusters 75/55 Pullups  
Read more
Philly Skyline WOD this morning was the best. Get a rower and a partner then order up one beautifully sunny day and a view of a major city. Set a timer for 20 minutes and then row 10 calories while the partner performs 15 air squats. Switch back and forth for 20 minutes. Shower and hit the streets for some hi-test coffee from La Columbe. Do you have any outside the gym WOD’s you can share with us? Post to comments on the Facebook page.                 Workout of the Day Strength Bench Press 1 Set of 10 @ 75% of your 1RM Conditioning 9 Rounds For Time 3 Clean & Jerks 135/95 6 Box Jumps 24/20 9 Wall Ball Shots 20/14 20 Minute Time Cap
Read more
Workout of the Day (Thursday 6/1/17) AMRAP 20 20 Calorie Row 20 Burpees 20 DB Snatch 50/35  
Read more
1 270 271 272 273 274 615