Labor Day, No Classes

We will be closed on Labor Day. Regular group workout schedules resume on Tuesday, September 5th. Have a safe and relaxing holiday weekend.

WOD

5 Pull Ups

10 Push Ups

15 Squats

800 M Run

4 Rounds

08/30/06 WOD

Jason's back, and you thought my workouts were hard.

30 burpees 30 push presses

25 burpees 25 push presses

20 burpees 20 push presses

15 burpess 15 push presses

10 burpess 10 push presses

5 burpees 5 push presses

08/29/06 WOD

The Deck of Cards

Hearts = Cleans

Diamonds = Push Ups

Clubs = Snatches

Spades = Squats

Jokers = Pull Ups

Face Cards = 10, Aces = 11, Jokers = 12, All other cards are their value. Try working with double KBs or DBs or a barbell.

Go through the entire deck of card performing the movements at the prescribed reps.

08/28/06 WOD

25 Swings

400M Farmers Walk

25 Swings

400M Farmers Walk

25 Swings

400M Farmers walk

25 Swings

400M Farmers Walk

08/26/06 WOD

Snatch x 3

Pull Ups x 3

Clean x 3

Push Ups x 3

4 Rounds

08/25/06 WOD

Dan, Are you alive?

10 Rounds

5 Pull Ups
10 Push Ups
15 Squats

08/24/06 WOD

Clean and Jerk, 10 x 3

Ring Dips, 10 x 3

Perform all Clean and Jerk sets and Ring Dip sets back to back.

08/23/06 WOD

5 rounds of 10 reps each

Squat Cleans

Push Ups

Reverse Lunges

Pull Ups

Snatches

Burpees

Knees to Elbows

08/22/06 WOD

Last night's group workout was designed at random by our members and they didn't even know they were doing it. Try it.

4 Rounds

15 Jump Squats

14 DB Rows and Push Ups

12 Squats

9 Swings

10 Pledge Push Ups

6 Push Presses

8 Reverse Lunges

400m Run

08/21/06 WOD

Team workouts within larger group workouts is a great way to motivate everyone to work together. Randomly putting teams together creates mini groups with different strengths and weaknesses.

WOD

Jerks 3L/R

Pull Ups 3

Push Ups 3

10 Rounds

08/19/06 WOD

Jed from the Diesel Crew explains the mechanics of lifting stones.

5k Trail Run

08/18/06 WOD

10 Sledge Strikes L/R

20 Sandbag Shouldering

10 Push Ups

400M Run

3 Rounds

08/17/06 WOD

Jake and Gabby do Push Ups with Mom.

WOD

5 Rounds

2 minutes on the agility ladder

5 pull ups

10 push ups

15 hanging leg raises

If you don't have an agility ladder use your imagination, sticks from the backyard, string, chalk on sidewalk, you get the picture.

08/16/06 WOD

4 Rounds

20 Cleans

40 Walking Lunges

20 Snatches

08/15/06 WOD

Chipper

40 Swings

40 Box Jumps

40 Push Presses

40 Knees to Elbows

40 Reverse Lunges

40 Shoulder to Shoulder Thrusters

40 Push Ups

40 Med Ball Slams

40 Overhead Throws

40 Sit Ups

Oi from Brasil

Well, after sitting at the airport in Atlanta for an extra 8 hours we finally made it. Weather is beautiful. I`m sure everyone is working harder than me but \i´ll try to get mine in as well. \see everyone soon.

08/13/06 WOD

10 Push Ups

20 Overhead Squats

10 Rounds

08/11/06 WOD

Fly or Drive to Atlanta to the CF Cert this weekend? I am thinking I'd be more sane if I drove, but I'm chancing it at the airport.

Erik and Jason we wish you were both coming with us!

WOD
5 K

08/10/06 WOD

"This was a rough one."

Every minute one the minute for 24 minutes perform 30 total reps of the following movements, swings, clean, snatch, push ups

In the first minute do swings, in the second do cleans, in the third do snatches, in the fourth do push ups, in the fifth minute start over with swings.

Upcoming CrossFit Philly Camp Dates

The next camp starts the week of August 14th.

The following are dates of future camps...

September 11th

October 9th

Current rates are

$97 for twice a week

$107 for unlimited

08/09/06 WOD

10 Push Ups

20 Walking Swings Downhill

20 Walking Swings Uphill

10 Push Ups

15 Walking Lunges Downhill

15 Walking Lunges Uphill

10 Push Ups

10 Push Ups
10Walking Swings Downhill
10 Walking Swings Uphill
10 Push Ups
5 Walking Lunges Downhill
5 Walking Lunges Uphill

08/08/06 WOD

Deadlift

Snatches

3 Reps each

Start with a moderate weight and increase the load

work for 10 rounds

08/07/06 WOD

50 Swings

50 Box Jumps

50 High Pulls

100 Jumping Pull Ups

50 Push Presses

50 Lunges

50 Wall Ball Shots

50 Med Ball Slams

100 Sit Ups

08/05/06 WOD

20 High Pulls

400 M Run

20 Push Ups

16 High Pulls

400 M Run

16 Push Ups

12 High Pulls
400 M Run
12 Push Ups

8 High Pulls
400 M Run
8 Push Ups

4 High Pulls

400 M Run

4 Push Ups

08/04/06 WOD

4 Rounds

10 Thrusters

40 Walking Lunges

10 Swings

CrossFit Fairfax, VA Fundraiser

If you are in or around Fairfax, Virginia on August 12th, they'll be having a Fight Gone Bad Fundraiser in support of fallen police officers.

http://www.crossfit.com/cf-affiliates/fallenofficerposter.jpg

If you can make it or know someone who can please let them know that you'll be coming down.

WOD

1 minute rounds of

Swings

Jumping Pull Ups

Squats

High Pulls

Push Ups

Complete 4 times

08/02/06 WOD

REST, you'll need it for when we return.

Group Workouts This Week

Thursday 7pm

Friday 9am

Saturday 9am

08/01/06 WOD

21 Push Presses

21 High Pulls

400 m Run

15 Push Presses

15 High Pulls

400 m Run

9 Push Presses

9 High Pulls

400 M Run