Thursday, April 26, 2007

Obrigado Buiu

8 - 400m Sprints
Recover between rounds

Monday, April 23, 2007

CrossFit Philly In Action, Blood Sweat Tears!

Erik, Lauri & Sam tore it up this weeknd at the cert in Ann Arbor.Represent!

Friday, April 20, 2007

The Door

Here's our new door, still in need of a paint job. It might not look like much but to anyone who was in class last night, might appreciate that it's actually done.
1 min jump rope
1 min dbl kb swings
1 min jump rope
1 min dbl kb cleans
1 min jump jump
1 min dbl kb snatches
1 min jump rope
1 min dbl kb front squats
3 min rest
3 rounds
ps - Thanks Dad for putting up with me calling you so many times with questions on the door.

Wednesday, April 18, 2007

New Look

New color scheme, more rings, more mats, new pull up bars, friendly faces.
Snatches 5L/5R
Pull Ups
10 Rounds

Monday, April 16, 2007

Monday, April 16th, 6am

Due to the weather the Monday, April 16th, 6am class will be canceled. We apologize for the inconvience and short notice.

Friday, April 13, 2007

Philly's smallest CrossFitter

Walnut Arrives.

10 x 3 of Clean & Presses alternating w/

10 x Weigted Pullups

Monday, April 09, 2007

Old City Back Inside

Since the weather has been a little colder than most of us enjoy, we'll be moving back inside for the remainder of the month. Same spot, same times, 213 New St.MWF at 6:00am.

Sunday, April 08, 2007

And the outcome...

Sharon hit the 200 mark on her 12kg snatches with more than 2 minutes to spare on the clock so she kept going for more, finishing with 247. She'll be back for the muscle up.
Jay came all the way down from the Poconos to hang out for the morning, just missing his 200 mark on the snatches, but giving him another good reason to visit Philadelphia in a few months.
The Great One came in dressed for social hour not ready to workout, but she pulled off a wall sit that was only a few seconds shy of 5 minutes, her goal was 4 minutes. She did get in 6 pull ups beforehand, they just weren't consecutive, so we won't count them.
Carnage checked in and out a few hours early with a doctor's note from excessive travel.
Pamela pulled off a 113lb BB snatch but missed the 126lb. 250 push ups completed with time to spare on the clock.
Jason was coming off an injury that did not allow him to test.

No WOD, just rest.

Thursday, April 05, 2007

Are you ready?

Yes, I know this is an old photo, but it's the only one we had with The Great One and Carnage both working diligently next to each other.

Will any fitness goals be passed tomorrow?

The Great One has 6 pull ups to do and Carnage has 22! A few other tests will be performed as well tomorrow, stay tuned for the results.


4 Rounds
25 Swings
20 Mule Kick Burpees
20 Med Ball Thrusters
20 DB Snatches
25 Jumping Pull Ups
25 Sit Ups
3 Resistance Band Runs
20 Jump Squats

And, yes this is the one that Sam is talking about.

Wednesday, April 04, 2007

6am Raining Warriors

No cameras this morning, as the rain wouldn't allow it, but the crew that came out for this morning's workout were Warriors. It started with a light drizzle, nothing too unbearable, then it started to pick up about halfway through. When given the chance to bail and head home or stay and stick it out, they stayed! Phenomenal display this morning by Shay, Pat, Jeremy, and Robin (her first workout.)


4 Rounds

20 Kettlebell Swings
10 Sandbag Shouldering, Alternate Shoulders
200m Run with the Sandbag Shouldered
20 Box Jumps

2 Rounds
50 Walking Lunges
400m Sprint