Friday, March 30, 2007

Old City Moves Outside - Starting April 2nd - Location Info

The Old City location has moved outside from it's indoor location. Starting April 2, 2007 we'll be at Franklin Park in Old City, at 6th and Race St. Time remains the same, 6am, Monday, Wednesday, and Friday.


50 - 30 - 10

Snatch Pulls

Sit Ups


Leg Lifts

High Pulls

Knees To Elbows

Wednesday, March 28, 2007

50 High Pulls 25R 25 L

20 Deep Side Shuffle Laps

20 Walking Lunge Laps

20 Push Presses

2 Rounds for Time.

Tuesday, March 27, 2007

New Session - Monday, April 2nd

50 Snatches (25 per arm)
30 Push Ups
50 Broad Jumps
100 Jumping Pull Ups
50 Swings
50 Walking Lunges
30 Pledge Push Ups
30 Thrusters
150 Jumping Jacks
Here's a little note, slightly editted from Brian...
Hey Guys!
I'm writing to you with some great news. Remember all the sweat and hard work getting me through dive school? Well I do and I certainly miss the training we shared. They actually do much x-fit here for our pt sessions. One of the guys is a big fan of the tabata everything. I have a small crossfit gym that I have constructed here, I'll take some pictures, when I fix it. I hope things with you are well, and I am really interested to hear what's been going on in the city of brotherly love.

Brian Muka

Friday, March 23, 2007

Who We Be

Just a small sample of the community that makes waking up at 4:30 and working until 8:00 all worth it. Thank you everyone.

Thursday, March 22, 2007

Kettlebells, Sandbags, Bands & More

On April 29, 2007 starting at 9am we'll once agian be teaming up with the Underground Strength Coach for an endless day full of Kettlebells, Sandbags, Bands and More. Why is it endless? Because We aren't stopping until all the questions are answered, until all our information is delivered, and until everyone is completely satisfied. Check out the details.
20 Box Jump Burpees
10 DB Squat Clean Thrusters
10 Pull Ups
20 Jump Squats
15 Snatches Per Arm
20 Pledge Push Ups
2 Rounds

Wednesday, March 21, 2007

10 Sit-ups
20 Leg Lifts
30 Push-ups
40 Squats
50 Jumping Lunges
40 Squats
30 Push-ups
20 Leg Lifts
10 Sit-ups
400 meter run
2 rounds for time.

Tuesday, March 20, 2007

CrossFit Games

Anyone interested in the first ever CrossFit games? For all our Wanderers and Striders there is a nice long run involved.
5 Rounds
5 Pull Ups
10 Knees to Elbows
15 Weighted Sit Ups
20 Russian Twists
15 Push Ups
10 GHD Sit Ups
5 Dips

Monday, March 19, 2007

Bella at the beach

Box Jumps
Push Ups
DB Squat Cleans

Thursday, March 15, 2007

This one is tough

30 Box Jumps
30 Med Ball Cleans
30 DB Snatches 15L/15R
4 Rounds for time.
Monica 36:00
Jeanette 31:28
Keith 27:52
Marc (Hi-Pulls) 24:14
Jeremy 27:31
Pigeon 35:35
Dawn 34:54
30 Med Ball Cleans
30 Broad Jumps
30 KB Dead Hang Snatches
Sam 27:00
Erik 27 :00
Lauri (High-Pulls) 19:40
Chey (High-Pulls) 25:00

Tuesday, March 13, 2007

The girls havin' fun

12 Snatches R/ 12 Snatches L

6 Pull-ups

Complete as many rounds as posible in 20 minutes.

Monday, March 12, 2007

30 Box Jumps

30 Thrusters

30 Box Jumps

30 Push Presses

30 Box Jumps

30 Jerks

For time.

Friday, March 09, 2007

Kettlebell Athletics or Abecrombie & Fitch

Tomorrow's WOD:

10 Snatches R/ 10 Snatches L

400 Meter Run

8 Snathces R/ 8 Snatches L

400 Meter Run

so until 2.

For time:

P.S. If anyone can name that handsome kettlebell athlete soon to be baseball pro, you'll earn yourself a new Kettlebell Athletics Longsleeve T.

Tuesday, March 06, 2007

Who knew OLifting could be so much fun?

Pat at the CFP February O Lifting Workshop
Max number of KB snatches in 10 minutes, switching as often as necessary.

Monday, March 05, 2007


Sharon at CF NYC!
50 Snatch Pulls
50 Push Ups
50 Swings
50 Reverse Lunges
50 High Pulls
50 Tuck Jumps
50 Push Presses
50 Burpees
The Carryover of CFP. Nancy said to me this morning that when she firsted started at CFP she wasn't able to do T-Stabilization Push Ups because they bothered her shoulder, but this morning she could do them with full range of motion and no pain. She also told me that she played tennis for the first time yesterday since the summer and her shoulder didn't bother her here either, additionally she had enough gas in the tank to get through her matches. Congratulations Nancy and keep up the good work!