Obrigado Buiu

WOD

8 - 400m Sprints

Recover between rounds

CrossFit Philly In Action, Blood Sweat Tears!

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

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.

WOD

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.

New Look

New color scheme, more rings, more mats, new pull up bars, friendly faces.

WOD

Snatches 5L/5R

Pull Ups

10 Rounds

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.

Philly's smallest CrossFitter

Walnut Arrives.

10 x 3 of Clean & Presses alternating w/

10 x Weigted Pullups

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.

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.

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.

WOD

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.

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.)

WOD

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

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.

WOD

50 - 30 - 10

Snatch Pulls

Sit Ups

Swings

Leg Lifts

High Pulls

Knees To Elbows

50 High Pulls 25R 25 L

20 Deep Side Shuffle Laps

20 Walking Lunge Laps

20 Push Presses

2 Rounds for Time.

New Session - Monday, April 2nd

WOD

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.

Hooyah!
Brian Muka

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.

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.

WOD

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

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.

CrossFit Games

Anyone interested in the first ever CrossFit games? For all our Wanderers and Striders there is a nice long run involved.

Details are here.

WOD

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

Bella at the beach

10,9,8,7,6,5,4,3,2,1

Snatches

Box Jumps

Push Ups

DB Squat Cleans

Burpees

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

The girls havin' fun

12 Snatches R/ 12 Snatches L

6 Pull-ups

Complete as many rounds as posible in 20 minutes.