Sunday, November 30, 2008


Here's one of the new additions to the new space.

Monday WOD - after a few days of restful eating.

Bottom to Bottom Tabata Squats

1 minute of each...

KB Swings
Wall Ball
Lateral Lunges (30/30)
DB High Pulls (30/30)

4 Rounds

Tabata Plank Push Ups

Thursday, November 27, 2008

Happy Thanksgiving Everyone!

Happy Thanksgiving everyone and thanks to those that made it to the Thanksgiving Day workout this morning, the tradition continues.

Monica, Nick, Anthony, Kate, Ward, Greg, Christy, Amanda, Jill, Sally, Sam, Randy, Sean, Emily, Beth, Gun Show Angie, Phil, Bella, Pamela, Katie, Eric, and Rich (behind the camera)

Next year will be in the new space...tradition continued.

Wednesday, November 26, 2008

It's on it's way

This is just one of the new toys that we'll have at our new place, "Urban Athlete."

Can't wait to see you guys on this thing. The cool thing about this system is that we can keep expanding it by 4x4 squares.

Tuesday, November 25, 2008

One goes up...the other comes down

4 Movements...tough as nails.

50 Kettlebell Swings
10 Box Jumps
40 Kettlebell Swings
20 Box Jumps
30 Kettlebell Swings
30 Box Jumps
20 Kettlebell Swings
40 Box Jumps
10 Kettlebell Swings
50 Box Jumps

5 T-Stability Push-ups
25 Ring Rows
10 T-Stability Push-ups
20 Ring Rows
15 T-Stability Push-ups
15 Ring Rows
20 T-Stability Push-ups
10 Ring Rows
25 T-Stability Push-ups
5 Ring Rows

Here's an amazing article written about Students Run Philly Style, the group of Philadelphia students that Leroy trains and runs with during the Broad Street Run, The Philadelphia Distance Run, and The Philadelphia Marathon. Truly inspiring.

Monday, November 24, 2008

A lil easier

Tuesday Workout

1A)Pull-ups 10x3
1B)Weighted Step-ups 10x5/5

2A)Stability Ball Hip Extension 4x10
2B)Single Leg Reaches 4x10/10

3A) Single-arm/single-leg row (contra-lateral)3x10/10
3B)Plank Push-ups 3x10

REMINDER: Thanksgiving Day Workout 8am

Sunday, November 23, 2008

Good Morning

Agility Ladder
Step-up w/ hops and reverse lunge
Kettlebell swing
Ring rows
DB See-Saw Press

1 minute at each drill. 5 rounds.

Friday, November 21, 2008

Super-Fantastic Saturdays

50 Kettlebell Swings
25 Box Jumps
25 Med Ball Cleans
25 Sit-ups
25 Burpees
25 Contra-lateral Push-ups
25 Supermans
25 Jumping Pull-ups
25 Lateral Cone Jumps
25 Broad Jumps
50 Kettlebell Swings

Thursday, November 20, 2008

Fantabulous Fridays

Trying to keep a theme here...

Thanks again to Sam, Rich, and Greg for keeping the place operational while we were away this week. Very much appreciated!

Friday WOD

Practice Pistols and Assisted Pistols for 10 minutes.

60 seconds of each...

Renegade Rows - no push up
Front Squats
Double Push Presses
T Stabilization Push Ups
Weighted Reverse Lunges

Ashley trained with me for several years while in highschool. She trained fulltime in the evening classes over the summer until she moved to Costa Rica. This is just one of the incredible photos she sent me.

I can feel my gut turning just looking at that phto.

Monday, November 17, 2008

Terrific Thursdays

4 Rounds of:

5 Pull-ups
25 Sit-ups
10 Ring Rows
25 Flutter Kicks
15 Jumping Pull-ups
25 Hnaging Knee Raises

Wicked Wed

5 Rounds of:
30 KB Swings
30 Box Jumps
10 KB Deadlifts


3 Rounds of:
30 KB High Pulls
20 DB Push Presses
10 Push-ups

We're missing half of the people who went to the juvenile diabetes walk, mostly Mr & Mrs Mac, but we know they were there. Pamela thanks everyone again, and is looking forward to the 100 mile bike race in September 2009 for the same cause. Training for those participating in the race will start in the early Spring.

Terrible Tuesdays

4 Rounds of:

20 Ring Rows
20 Jumping Pull-ups
30 Sit-ups
30 Flutter Kicks
30 Cone Jumps

Sunday, November 16, 2008

Monday Morning Madness

There will be a change in the schedule this week, and it is only for this week, there will be no 6:00pm Elements Class and no 6:30pm Advanced Kettlebell Class on Tuesday, November 18th. The 7:00pm Tuesday evening class IS AS scheduled. We apologize for any inconvience this may cause.

Monday WOD

24 Jumping Lunges
24 Step-ups w/ hop, 12R/12L
24 Reverse Lunges 12R/12L
24 Squats
24 Jump Squats

4 Rounds.

12 DB Overhead Presses
12 DB Push Presses
12 Push-ups
12 Burpees

4 Rounds.

Thursday, November 13, 2008

The Process Begins

Here's your new home. We sincerely want to thank everyone for your loyalty and support. I can't wait until we're in the new space, our options will be much expanded and we're going to have a ton of fun.

1A) Ring Push-ups- 5x10
1B)Renegade Rows- 5x5/5

2A)DB See-Saw Presses 5x5/5
2B)Pull-ups- 5x10

3A)Sit-ups- 4x25
3B) Upperbody Strep-up 4x25

4A)Hanging Knee Raise- 4x20
4B)Scissor Kick- 4x20

Wednesday, November 12, 2008



Thursday WOD

3/3 Heavy Presses
6/6 Suitcase Deadlifts
3/3 Snatches

10 Rounds


20 Squats
20 Push Ups
20 Deep In & Outs
20 Jumping Pull Ups
20 Lateral Lunges

4 Rounds

See how this Toyota make and model is being compared to a CrossFit workout.

Tuesday, November 11, 2008

CFPers in other cities.

Hola Susannah! Pamela met up with the Mini Coop while working in Miami this past weekend.

Agility Ladder
Step-up w/Hop
Lateral Cone Jumps
Kettlebell Goblet Squats

5 x 5 minute rounds.

Heavy weight

1A)Pull-up 10x5
1B)DB Front Squat 10x5

2A)Ring Rows 5x10 (feet elevated if possible)
2B)Kettlebell Deadlift 5x5

3A)Weighted Reverse Lunges 4x8
3B)1-arm row 4x8

Sunday, November 09, 2008

Happy Birthday to all our Marines

During the American Revolution, many important political discussions took place in the inns and taverns of Philadelphia, including the founding of the Marine Corps.

A committee of the Continental Congress met at Tun Tavern to draft a resolution calling for two battalions of Marines able to fight for independence at sea and on shore.

The resolution was approved on November 10, 1775, officially forming the Continental Marines.

As the first order of business, Samuel Nicholas became Commandant of the newly formed Marines. Tun Tavern’s owner and popular patriot, Robert Mullan, became his first captain and recruiter. They began gathering support and were ready for action by early 1776.

Each year, the Marine Corps marks November 10th with a celebration of the brave spirit which compelled these men and thousands since to defend our country as United States Marines.

10 Box Jumps
10 Kettlebell Swings
10 DB Push Presses
10 2 Push-up Burpees

20 Box Jumps
20 Kettlebell Swings
20 DB Push Presses
20 2 Push-up Burpees

30 Box Jumps
30 Kettlebell Swings
30 DB Push Presses
30 Burpees

20 Box Jumps
20 Kettlebell Swings
20 DB Push Presses
20 2 Push-up Burpees

10 Box Jumps
10 Kettlebell Swings
10 DB Push Presses
10 2 Push-up Burpees

Jeff- 30:26
Caroline- 31:45
Amanda- 31:40
Jill- 31:55

Mara- 34:26
Jessica- 34:56
Molly- 31:26
Eric- 35:00
Amanda- 35:00
Cindy- 34:40
Beth- 25:09
Jo- 30:49

Saturday, November 08, 2008

November PAINSTORM will not feel like this!

Inquiring minds want to know...

November Painstorm will take place on Thursday, November 20th at 8pm.

We will do the original Painstorm workout which is bodyweight front squats, 1 rep the first minute, 2 reps the second minute, 3 reps the third, etc, until you can't continue, broken sets within the minute are allowed.

I know this will be short for myself, maybe 3 or 4 minutes, assuming not much longer than 10 for others. Since it's short, we'll also do a "You Call It" workout. Each person that shows up for the workout will pick a movement and the number of reps to be completed for that movement. Once the list is compiled we'll run through it.

-Movements are on a first come first serve basis, so if the person before you picked pull ups, you'll need to pick a different movement.
-Rep count per movement is 40.
-In the event more than ten people show up for the workout, any movement beyond the 10th will be completed for 20 reps.
-If unilateral movements are chosen it'll be 40/40 or 20/20.

Thursday, November 06, 2008

Filthy Fifty

Friday WOD

50 Box Jumps
50 Kettlebell Swings
50 Burpees
50 Reverse Lunges
50 Jumping Pull-up
50 Supermans
50 Sit-ups
50 Flutter Kicks
50 Tuck Jumps

Wednesday, November 05, 2008


5 Overhead Presses (Heavy) Your 5th rep should be barely possible.
10 Push Presses
15 Elevated Push-ups
20 Upper Body Step-ups (each hand must touch box to make one rep)

4 Rounds. Rest.

10 Hanging Knee Raises
20 Sit-ups
30 Hand Walks- out & back in.

2 Rounds.

Tuesday, November 04, 2008

All The Way From/To Germany

Nadine and Christian traveled from Berlin to spend the day training with us this past weekend. They are great athletes and we look forward to working with them in Germany in the future.

5/5 Kettlebell Deadlifts (Heavy)
10/10 Racked Step-ups
15/15 Walking Lunges
20/20 Jumping Lunges

2 Rounds.

40 Ring Rows
40 Jumping Pull-ups
30 Ring Rows
30 Jumping Pull-ups
20 Ring Rows
20 Jumping Pull-ups
10 Ring Rows
10 Jumping Pull-ups

Please Read this article that Mara so kindly passed onto us: Stretching the Truth

We've been preaching this for years but very few people are willing to accept the science behind stretching. Personally, I have a discussion about stretching and warm-ups almost daily, often times falling on deaf ears.

Monday, November 03, 2008

Where's Sam?

Box Jumps
Med-Ball Thrusters
Agility Ladder
Lateral Lunges

5 four(4) minutes rounds.

Sunday, November 02, 2008

Back to Tabata's

Bottom to Bottom Tabata Squats :)

1A) DB See-Saw Presses 10x5 (*5 reps per side)
1B) DB Renegade Rows 10x5 (no push-up)

2A)Rope Rows 5x10
2B)Ring Push-ups 5x10 (Sub med-ball push-ups if needed)