Wednesday, October 31, 2007

Saturday Workouts Start Nov 3rd!

Overhead Squat warm ups with PVC at the CrossFit Philly September O Lifting Workshop.


Pull Ups
Push Ups


The Saturday workouts start at 8am, be ready to work!

Tuesday, October 30, 2007

CrossFit Philly at the JDRF Walk

Somehow it almost always manages to be a cool and windy day for the JDRF Walk, but a success nonetheless. The kids and even some of the adults had fun running through the agility course that we set up as part of the day's activities.

Thank you to all who donated to this year's cause to find a cure for type I diabetes!

Tracey A
Ann B
Stacey C
William F
Stephanie I
Frank L
Megan R
Judy S
Sharon T
Linda M
Mary A
Kevin D

Reminder that Saturday classes start this Saturday, November 3, 2007, from 8:00am to 8:45am!

Thursday, October 25, 2007



10 Push Ups
25 Swings Left/Right
10 Burpees
25 Push Presses Left/Right
10 Jump Squats
25 High Pulls Left/Right
10 Pistols Left/Right
25 Pledge Push Ups

2 Rounds

Tuesday, October 23, 2007

Maggie likes Kettlebells Too!


Sprint 5 Flights of Stairs
50 Jumps Squats
Farmer's Walk 5 Flights of Stairs
40 Sit Ups
Sprints 5 Flights of Stairs
30 Push Ups
Farmer's Walk 5 Flight of Stairs
20 Thrusters per Arm
Sprint 5 Flights of Stairs
10 Snatches per Arm
Farmer's Walk 5 Flights of Stairs

This one is kind of nasty!

Tim 23:21
Chris 26:39
Mike 28:19
Phil 29:07
Carlos 29:22
Carmelo 30:19
Matt 30:39

Remember to check out our Kids Obstacle course this weekend for the Juvenile Diabetes Research Foundation Walk at the Philadelphia Art Museum on Sunday, October 28, 2007. We'll be running the obstacle course before and after the walk. If you'd like to be a part of the fundraising or walk with CrossFit Philly, join our walking team or donate here! Simply select Register Now or Support A Walker.

Thursday, October 18, 2007

Grappler's Quest Oct 2007

7 Rounds
5 Presses
5 Pull Ups
10 Overhead Reverse Lunges per Leg
10 Sit Ups
10 Push Ups

On Sunday, October 28, 2007 we'll be at the Philadelphia Art Museum for the Juvenile Diabetes Research Foundation Walk. All are welcome, even pets! It's a 3 mile walk, that you could also run if interested.
We'll be there early to set up for the Children's Obstacle Course!

If you'd like to donate to the JDRF or be a part of the CrossFit Philly Team simply go to the JDRF Website and register.

Friday, October 12, 2007

Defenders for Breakfast

Dawn says her CrossFit workouts make her eat defenders for breakfast. Here her football games prove it.



Jump Squats
Push Ups
Knees to Elbows
Walking Lunges
Body Rows

Times from this morning...
Tim 29:34
Chris 31:49
Carmelo 34:28

Wednesday, October 10, 2007

Up Dog vs Down Dog

While Noah was busy doing the Upward Facing Dog Position from Yoga, Bella found herself to be much more interested in the Downward Facing Dog.


Box Jumps
Push Presses
Sit Ups
Med Ball Cleans
Kettlebell Swings
Knees to Elbows

Tuesday, October 09, 2007

Beau - Silver / Noah Gold

Nice work!


Push Presses

Complete all 20 reps of each movement on one hand before switching to the other, then 16, 12, etc.

Sunday, October 07, 2007

Spear BJJ

Spear BJJ at the Grappler's Quest BJJ Competition this past Saturday.

Front Row: Karen, Derrick, and Pamela
Back Row: Sean, Noah, Evan, Jason, and Dov

It was a long day! Good job to all! Not in the photo since it was really late, Beau and Dante. Dana, Ceasar, Brian, Ayo, and Vanessa made the hike to North Jersey as spectators to support the team, thank you!

Friday, October 05, 2007

Check out Barry !

Barry is well known for running some killer 6am classes at CrossFit Philly. What you may not know is that he runs a very successful program in Horsham as well.

Check out this article on Barry's program: CrossFit Generation

Wednesday, October 03, 2007

The Last Days if Summer

Get in your outdoor training while you can.

Run 400 meters
50 Jump Squats
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Burpees.

Tuesday, October 02, 2007

What's A Boulder Field?

This is a boulder field, more specifically the boulder field from this past weekend's megatransect.


30 Swings, Box Jumps, Push Presses
25 Swings, Box Jumps, Push Presses
20 Swings, Box Jumps, Push Presses
15 Swings, Box Jumps, Push Presses
10 Swings, Box Jumps, Push Presses

Monday, October 01, 2007

Tough Mommas

Another exciting Friday morning at CrossFit Philly.

Starting this month, October, we now offer a 9am group workout Monday through Friday.

4 Rounds
50 Swings
30 Ring Rows
15 Push Ups