November & December Focus: Olympic Weightlifting

It’s that time of year again folks: Oly Month! Whether you love it or hate it, our hope is that you will improve enough by the end of these two months that you love it, or love it even more.  We kickoff November by testing our Olympic Total.  After that, we will build our technique by starting with light weights and performing heavier volume of lighter percentages, along with various complexes and drilling positions.  As the two months progress, we will get progressively heavier and perform fewer reps, and fewer complexes.  At the end of the two months, we will test again and see how much progress everyone has made.

Intensity will be focusing on explosive hip power and advanced KB and DB movements so that they can get in on the fun too!

Partner Work & A Tabata

On Monday we welcomed Alex to Team Fearless for his first Bootcamp workout. Great to have you on the team, Alex! WOD 1 Parther Up – As many rounds as possible in 15 minutes of: 10 Pushups 15 Kettlebell Swings…

Overhead Squats and a Sprint WOD

We hit the Overhead Squat in Sunday’s CrossFit class, heading to a 1-rep max. Then it was time for a sprint-style conditioning WOD. Warmup Rolling Joint Prep Gymnastics Day 2 Strength WOD Overhead Squat 1 – 1 – 1 –…

Sunday Funday

If smiles in the workout pics are any indication, the Sunday Bootcampers had a great time this weekend! WOD 1 “3 Minute Rounds” There are 4 stations – get as many rounds as possible in 3 minutes at each station….

Cleans & A Sellout

On Saturday, Justin C joined Team Fearless for his first CrossFit workout! Glad to have you on board, Justin! Warmup Rolling Joint Prep Olympic Warmup – Snatch Congrats to Big Mike for moving up in the Olympic Warmup! Strength WOD…

Thrusters & Muscle Ups

In Saturday’s Advanced CrossFit class, we challenged the team to hit some heavy Thrusters… and to finish their WOD in under 20 minutes. If you missed this one, give it a try and post your scores to comments! Warmup Rolling…

Battle of the Sexes

We hit a team workout in Saturday’s bootcamp, and the gang opted to compete with Men v. Women. For the first time in a while, the men earned bragging rights for the day. Nice work, all! Team WOD In teams…

Turkish Getups

On Friday we were visited by our old friend Bill M, who crushed his old Turkish Getup PR with a 115lb barbell. Nice job, Bill! And in our conditioning WOD, Lyndsy completed her first workout with double unders! Awesome! Warmup…

Post Thanksgiving Workout

Friday’s Bootcamp crew seemed to be working extra hard — maybe they were trying to make up for all of the holiday treats they consumed the day before! Endurance WOD As many rounds as possible in 15 minutes of: 10…

Murph

We continued our CrossFit South Philly Thanksgiving tradition by hitting the benchmark “Murph” on Thursday. I always love to see the determination and heart that folks display during this workout – some highlights this time around were Nicole, who completed…

The Big Nasty

We couldn’t think of a better way to help the Fearless Bootcamp crew prepare for their Thanksgiving meals than by hitting our benchmark workout “The Big Nasty”. Quite a few folks showed up and started their holiday right by hitting…