Tuesday, February 24, 2009

The Sorinex Stands the Test

5 Pull Ups
5/5 Snatches
5 Deadlifts
5/5 Threaded Lunges

10 Rounds

Listen to us on gtown radio next Wednesday night with Doc D. Details to follow.

Monday, February 23, 2009

Good Stuff

1) 30 seconds of each...

DB High Pulls Left
DB High Pulls Right
Front Squat Left
Front Squat Right

30 seconds of rest, 5 Rounds

2) 30 seconds of each...

Band Rows
Jumping Pull Ups

30 seconds rest, 5 Rounds

3) 60 seconds of each...

Get Up Sit Up Left
Get Up Sit Up Right
Elbow Plank

60 seconds rest, 5 rounds

Sunday, February 22, 2009

Quick Feet

After the warm up...

Agility Drills for 10 minutes


20 Alternating Presses
20 Sit Ups
20 Horizontal Flutter Kicks
20 Contralateral Push Ups

3 Rounds

Saturday, February 21, 2009

Superb Saturdays

Jeff didn't feel quite taxed for his 800m farmers walk with the TP and PVC so he topped it off with about 120lbs of weight vests.

3 Rounds of...

Single Leg Reaches 60 sec L/R
Plank Push Ups 60 sec
Straight Arm Side Plank 60 sec L/R


4 Rounds of...

24 Squats
24 Jump Squats
24 Reverse Lunges
24 Jumping Lunges

Rest adequately between rounds.

Thursday, February 19, 2009

Get Ready for Gavin

JCB carries Gavin. When it warms up be ready to take Gavin for a few walks.

Pull Ups 3-5 reps depending on your strength
Front Squat 5L / 5R
Renegade Rows 5L / 5R
Lateral Lunges 10L / 10R

10 Rounds

Wednesday, February 18, 2009

Burpees & Inch Worms!!

Mike, Dan, and Brooks

Thursday Workout

Burpee (No Push Up) - 45
Inch Worm (with Push Ups) - 30
Deep In and Outs - 45
Push Press - 30/30

2 Rounds


Tuesday, February 17, 2009

Should be fun!

Dan (60ft of 2in rope), Nick (80lb sandbag), and Sam (40lb slosh pipe) on moving day...about 800m from door to door.

5 Rounds of...

Sots Presses L/R

30 sec of each

then 7 Rounds of...

Suitcase Deadlift 3/3
Supermans 10
Snatch 5/5

Extra credit...squat the slosh pipe for 60 seconds.

Monday, February 16, 2009


50 reps of each...

Mountain Climbers
Jumping Pull Ups
KB High Pulls
T Stabilization Push Up
Band Rows
MB Thrusters
Lateral Cone Jumps

Sunday, February 15, 2009

Your New Home...

Fitness Room

Brazilian Jiu-Jitsu Room

First workout in the new space...

4 Rounds of...

KB Hand to Hand Swings
Box Jumps
Agility Rings
Push Presses
Single Leg Hip Bridges
Reverse Lunges

1 minute of each.

Work on dips.

Thanks again to everyone that helped with the move and set up this weekend, as well as those who helped with the renovations in the weeks leading up to this. We hope you enjoy it as much as we will.

Friday, February 13, 2009

Options for the Sorinex... Which one to choose? Plenty of pull up bars, dip stations, and more!

Almost matted. (If that's even a word.)

Saturday Morning Workout

As stated early this week...

800m Farmer's Walk
800m Run

As many rounds as you can do in 45 minutes, as many rounds as you'd like to do, or continuous work until all the work is complete. 8am/9am until everything is from 7224 to 7112.

This is a freebie workout.

Thursday, February 12, 2009

Our Last Workout at Our First Home

Started placing the mats today, the rest go in tomorrow, and we build the Sorinex.

Friday WOD (the last official workout at our original location.)

When writing today's workout, we wondered if it should be terribly difficult to honor the past three years, or should we make it easy to ensure we have help on Saturday morning. Well we didn't want to disappoint you, so we went with terribly difficult.


Double Push Press
Double Front Squat
Hanging Straight Leg Raises
Mountain Climbers (per leg)
Kettlebell Swings
Jumping Lunges

Enjoy, thank you, and we'll see you at the new space on Monday morning!

7112 Germantown Avenue
Philadelphia, PA 19119

Wednesday, February 11, 2009

Strength In Numbers

Single Arm Sumo Deadlift 5/5
Single Leg Reach 15/15
Weighted Sit Ups 15
Pull Ups 5

10 Rounds

Focus on form.

Mr. Clean

50 Med Ball Cleans
100 Ring Rows
50 Jump Squats
100 Push Ups
50 Walking Lunges

Monday, February 09, 2009

Eric does high pulls with the 5 gallon bucket of paint inbetween cutting in.

Tuesday WOD

6 Rounds, 30 seconds each of...

Push Press Left
Front Squat Left
Overhead Hold Left
Push Press Right
Front Squat Right
Overhead Hold Right

Then 3 Rounds of...

15 Knees to Elbows
30 Horizontal Flutter Kicks
15 Hand Walk Outs

Sunday, February 08, 2009

One Week Left!

Ward, Eric, Noah, Brooks, Mia, Peter, Mom, and Dad thank you for your help this weekend!

After the Warm-Up

Agility Ladder Drills - 10 minutes

4 Rounds of...

30 Light KB Swings
30 Squats
30 Sit Ups
30 Jumping Pull Ups

Friday, February 06, 2009

Second to Last Saturday!

It's our second to last Saturday at our original location, enjoy todays workout! Next Saturday's workout will be informal and consist of lots of farmer's walks, 800m runs, lifting heavy stuff, and lots more farmer's walks. (Meaning we're moving, and if you'd like to help that'd be awesome.) Also if you're helping with painting and odds-n-ends tomorrow, we'll be there at noon.

You have 3 minutes to complete the following...

KB or DB Snatch 5/5
2 Handed High Pull 10
Burpee 15
Pledge Push Up 10

If you finish in 2 minutes you have 1 minute of rest. If you do not finish start over at the top.

Thursday, February 05, 2009

Wear your RED today.

30 seconds each of...

Double Kettlebell Swings
Weighted Reverse Lunges
Farmers Walk

5 Rounds

30 seconds each of...

Double Push Press
Renegade Rows
Push Ups

5 Rounds

60 seconds of each...

Wall Sit

5 Rounds

Wednesday, February 04, 2009

Sneak Preview

A little update on the new gym... The fitness room has been painted, the new lights have been installed, and new windows are on their way. We have a few minor things to do in here and will then start moving equipment in. The BJJ room is a day away from being ready to be painted.

Thursday WOD

Bodyweight Bliss

50 Squats
40 Sit Ups
30 Burpees with Push Ups
20 Pull Ups
10 Lateral Broad Jumps (10 in each direction)
20 Pull Ups
30 Plank Push Ups
40 Jump Squats
50 Hanging Knee Raises

Wear red on Friday to support the American Heart Association Go Red for Women.

Tuesday, February 03, 2009

No Snow Days Here

Wednesday Workout...

Sandbag BearHug Reverse Lunges
Wall Ball
Single Leg Reaches
Kettlebell Swings
Double DB Push Presses

5 minutes of each for 5 Rounds

Finish off with 4 rounds of 30 seconds of static bent arm holds on the rings or pull up bars.


Monday, February 02, 2009

Heavy and High

Dan does mat jumps, about 40-42 inches or so.

10 Rounds at your own pace...

5/5 Deadlifts
5 Box Jumps
5/5 Presses
10 Ring Rows

Use aprox 25-30% BWT for deadlifts.
Use aprox 20% BWT for presses.
Use a box that is aprox knee height for box jumps.
Get as parallel to the ground as possible on the ring rows.

Focus on strength and form.

Sunday, February 01, 2009

To the Abyss?

Bottom to Bottom Tabata Squats

Stealing this from our friends Erik and Lauri from Crossfit San Elijo

This is only part of their WOD called "To the Abyss and Back."

Ascending and Descending Ladder of 2 Duets:


Squats/Jumping Pullups


30 lateral Cone Jumps btween rounds.