CANCER

Workout of the Day for 210924: For time: 30 strict muscle-ups.

In this six-part series, Seminar Staff Head Trainer Jenn Hunter-Marshall explains CrossFit’s definition of fitness during the “What Is Fitness?” lecture presented at a Level 1 Certificate Course at CrossFit South Philly in 2021.  

Workout of the Day for 210923: Back squat 10-5-3-1-1-1-3-5-10 reps.

Workout of the Day for 210921: 3 rounds for time of: 25 dumbbell push jerks, 50 double-unders, 25 weighted step-ups, 50 double-unders.

Workout of the Day for 210920: 3 rounds for time of: 15-cal. row, 12 power snatches, 9 burpees.

Workout of the Day for 210919: For time: 800-meter run, 40 wall-ball shots, 400-meter weighted run, 20 wall-ball shots, 400-meter weighted run, 20 wall-ball shots, 800-meter run, 40 wall-ball shots.

At the Scholarship Level 1 Certificate Course held at CrossFit South Philly in March 2021, attendees spent two days learning the fundamental principles and movements of CrossFit — “a real set of skills,” Seminar Staff Flowmaster Chuck Carswell says.

Workout of the Day for 210917: Complete as many rounds as possible in 10 minutes of: 5 power cleans, 10 toes-to-bars.

On this noteworthy day — the 15th day of the 9th month of the 21st year — it’s important to look back and note the cultural significance that the 21-15-9 rep scheme has had on not only the CrossFit culture, but also on culture at large. It’s not just a date or a series of numbers, it's a feeling in all of us.

Workout of the Day for 210916: Complete as many rounds as possible in 20 minutes of: 20-cal. row, 15 dips, 10 dumbbell Turkish get-ups.

After Hurricane Ida laid waste to Louisiana, hundreds of emergency utility-line workers were left in the lurch with nowhere to stay. So CrossFit No Surrender stepped up.

Workout of the Day for 210915: Deadlift 3-2-2-2-1-1-1-1-1 reps.

Workout of the Day for 210913: For time: 21-15-9 body-weight back squats, 7-5-3 rope climbs, 15-ft. rope.

Seminar Staff Flowmaster Rob Lawson demos today's WOD. He also provides an introduction to the GHD sit-up for the newer athlete.

In part 5 of this six-part series on technique, Seminar Staff Flowmaster Chuck Carswell goes back to the bodega. "Do you want me to go to the right place or do you want me to be there at the right time?” he asks attendees of a two-day Scholarship Level 1 Certificate Course held at CrossFit South Philly.

Workout of the Day for 210911: 3 rounds for time of: Run 800 meters, Rest 2 minutes.

Workout of the Day for 210909: 10 rounds for time of: 3 weighted pull-ups, 5 strict pull-ups, 7 kipping pull-ups.

Kevin Ogar offers adaptive athlete tips for today's WOD.

Workout of the Day for 210907: Shoulder press 5-5-5-5-5 reps.

How do you evaluate a fitness program? By three key criteria, says Seminar Staff Flowmaster Chuck Carswell: safety, efficacy, and efficiency, where “efficacy” represents the desired skill or adaptation and “efficiency” measures the time it takes to achieve it.