Saturday, December 31, 2005


Our new website is up and running.
The schedule is up for classes starting January 16th.

Sunday, December 18, 2005

Saturday, December 17, 2005

Excellent Turnout for FGB

We'd like to thank everyone again for coming to the very first group workout inside the walls of CF Philly. The highest score for FGB was Jerry for the guys and Carmela for the girls. We neglected to gather everyone's contact info today, so if you would please email your contact info to us at we would really appreciate it.

Friday, December 16, 2005

Tomorrow's Group Workout

Is still on for 9:00 am.
The address is 7224 Germantown Ave Rear, with the entrance on Nippon St. Call if you have any problems find us. Here's what the building looks like:

Friday, December 09, 2005

New Toys

Crossfit Philly has just acquired some new toys. A good friend hooked us up with some bumper plates and a new rope ladder.

Monday, December 05, 2005

12/05/05 WOD

3 Rounds for time:

10 Pull-ups.
20 Jerks
30 High-Pulls.

Wednesday, November 30, 2005

Our New Toys

13 new plyo boxes just arrived.

Get ready for some pain.

5 rounds for time:

30 Snatches 15L/15R

30 Push-ups

30 Box Jumps

Tuesday, November 29, 2005

11/30/05 WOD

3 rounds for time
30 swings, any variation
10 cleans, left
10 bent over rows, left
10 cleans, right
10 bent over rows, right
10 pull ups
10 deck squats
10 one legged squats

Sunday, November 27, 2005

CF Philly Group Workout

CrossFit Philly Group Workout II

Four months later...
Saturday December 17, 2005 @ 9 am
Help us break in the new house
7224 Germantown Avenue
Philadelphia, PA
entrance is on Nippon

Tuesday, November 22, 2005

Home Sweet Home

Finally, here she is, the pride and joy...
CrossFit Philly

Sunday, November 13, 2005

11/13/05 WOD

200 KB or DB Snatches. Alternate hands as necessary. Post time and weight to comments.

Saturday, November 12, 2005

11/12/05 WOD

3 rounds of
21, 15, 9

Push Ups

Thursday, November 10, 2005

11/11/05 WOD

30 Cleans
30 Push-ups
30 High-Pulls
20 Cleans
20 Push-ups
20 High-Pulls
10 Cleans
10 Push-ups
10 High-Pulls

For Time:

Wednesday, November 09, 2005

11/10/05 WOD

12 Rounds of:

One Power Snatch followed by 5 Push-Jerks.

Tuesday, November 08, 2005

Try this out.

Snatch 10L/10R
Swing 20
Alligator Walk 20 Feet.
Snatch 9L/9R
Swing 18
Alligator Walk 20 Feet.
Snatch 8L/8R
Swing 16
Alligator Walk 20 Feet.

For time:

Monday, October 31, 2005

Anxious Anticipation

Abbey led the pack for about 80% of the walk.

Sunday, October 30, 2005


Alicia, Amy, Sharon, Jim, Pamela, James
Thank you to everyone who helped support this cause,
together we raised over $1200!

Friday, October 28, 2005

MILO Journals on ebay

This is a little off the topic, but...

Jerry has his extensive collection of MILO Journals for auction on ebay. Actually extensive is not the word, impressive might be better.

What's even more impressive, is that he's donating all of the proceeds to the Juvenile Diabetes Research Foundation.

Check it out

Thanks Jerry!!


Wednesday, October 19, 2005

KB Pulling

After 30 minutes (2 rounds of 15) of pulling in the rain the chaos looks like this.

Tuesday, October 18, 2005

A little circuit of fun

What a GREAT combination of tools.


Use your imagination!

Monday, October 17, 2005

Supporting a GREAT cause

CrossFit Philly is supporting the JDRF, Juvenile Diabetes Research Foundation, this year.
Our team of walkers is diligently working on fundraising projects to help the Foundation in finding a cure for insulin dependent diabetes. To learn more, or if you are interested in how our Team is doing simply logon to Our team name is CrossFit Philly and we have chosen to participate in the Art Museum walk.

All the best,

Tuesday, October 11, 2005


We hope that everyone is doing well, and we apologize for not posting regularly over the past few weeks, as we are focusing our efforts on getting everything in order for opening your second home.

Continue working hard. We will keep you posted.


Monday, September 26, 2005

Thursday, September 22, 2005

9/22/05 WOD

200m jog

20 2-arm swings

20 pushups

30 sit ups

For a total of 4 rounds for time

Wednesday, September 21, 2005

09/21/05 WOD

5 Snatches per arm
5 Swings per arm
10 Burpees

5 Rounds for time.

Tuesday, September 20, 2005

09/20/05 WOD

Thrusters 9x5
Pull-ups 9x5

Perform 5 Thrusters and go directly into 5 pull-ups. Don't stop until all 9 sets are complete.For time.

Monday, September 19, 2005

09/19/05 WOD

30 1-arm snatches 15R 15L
30 Box Jumps
30 Push-ups

3 rounds for time.

Sunday, September 18, 2005

Saturday, September 17, 2005

TSC Today

Good Luck to everyone who is competing!

If you're not...
5 min rope
40 sit ups
30 bw squats
20 push ups

Repeat 5 times.

Friday, September 16, 2005


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Thursday, September 15, 2005

09/15/05 WOD

Here's what I did with my morning crew. Never letting go of the kettlebell or dumbbell.

Perform all reps on one arm then move to other: Go as high as you can.

1 snatch, lower to shoulder, 1 jerk
2 snatches, lower to shoulder, 2 jerks
3 snatches, lower to shoulder, 3 jerks

on and on and on.........

Tuesday, September 13, 2005

Monday, September 12, 2005

09/13/05 WOD

50 Push-ups
Walking Swings 30 yards
40 Push-ups
Walking Swings 30 yards
30 Push-ups
Walking Swings 30 yards
20 Push-ups
Walkinh Swings 30 yards
10 Push-ups
Walking Swings 30 yards

Sunday, September 11, 2005

09/12/05 WOD

50 Jump Squats
400 meter jog
40 Jump Squats
400 meter jog
30 Jump Squats
400 meter jog
20 Jump Squats
400 meter jog
10 Jump Squats
400 meter jog

100 push-ups
50 pull-ups

Monday, September 05, 2005

Work hard to Play hard

100 squat jumps
150 push ups
200 sit ups

Thursday, September 01, 2005

Here's a good one

200 yd sprint
30 bw squats
30 push ups
30 sit ups

200 yd sprint
25 bw squats
25 push ups
25 sit ups

decrease the squats, push ups, and sit ups by 5 each time, and finish with a 200 yd sprint

Monday, August 29, 2005

Harder than it looks.

I tried it first and it is brutal.
30 snatches L/R
30 swings L/R
26 snatches L/R
26 swings L/R
22 snatches L/R
22 swings L/R
Decrease by 4. Continue to 2.
Minimal rest time.
Off for a 3 mile jog.

Wednesday, August 24, 2005

Try this

Pick three kettlebells or dumbbells of different weights.
Start at the heaviest and one-arm high-pull yourself down the chain until you reach the lightest bell. Start again at the top with your other arm. Once your done that arm perform push-ups for teh total number of high-pulls. For example:

32kg x5 /5
24kg x 5/5
16kg x 5 /5

Push-ups x 30

32kg x 4/4
24kg x 4 /4
16kg x 4 /4

Push-ups x 24

32kg x 3/3
24kg x3/3
16kg 3/3

Push-ups x 18

32kg x 2/2
24kg x2/2
16kg x2/2

Push-ups x12

32kg x1/1
24kg x 1/1
16 kg 1x1

Push-ups x 6

Sunday, August 21, 2005

Inaugural T Shirts Available

If you weren't able to make it yesterday, or didn't pick one up, there are still some t-shirts available from the first ever CrossFit Philly Group Workout.

Front Image

Back Image

The men's shirts are basic black t-shirts.

The women's shirts are babydoll style, available only in medium.

$12 for the shirt $4 shipping. Please email Bruce at if you'd like an Inaugural T Shirt.

Saturday, August 20, 2005

Photos from Today's Workout

We had a good turnout today and the weather co-operated for us as well. It was nice to meet everyone. I am looking forward to September's Workout. Here are some photos from today, the rest will be posted throughout the week. Sleep well tonight, I know I will. ~Pamela