CrossFit Tribe

WORKOUT OF THE DAY

Four Eared Cats, Two Headed Turtles and Pullup Bars in Front of the Art Museum

Four Eared Cat Named Yoda says “Do or do not. There is no try.”

“The Four Eared Cat”

7 Rounds or AMRAP in 20 min of:

5 Manmakers
10 Pullups

Buy in = 15 Burpees
Buy out = Run up and down the steps

Congrats to Adam and Rachel for finishing a full seven rounds!

Buy in : 15 Burpees before you can begin the WOD.

Complete the WOD.

Buy out: before the clock is stopped you must finish the given task after the WOD.

A hard day and a good day. Well done, all. And thanks very much for all your help with the hauling of the equipment and slightly frightening physical situation transporting the bar created. :o )

-Erin of Crossfit Tribe

Angie’s Resurgence

“Once you have the vision of excellence, “pretty good” is hard to swallow.”-Dan John

Alyson and Denise pummeled Angie today in exemplary fashion. Alyson finished in sub 15! That’s the lowest time on the board yet! Great work and incredible progress, you two. Can’t BELIEVE how far you’ve both come!

Alyson aiming for righteous pullups.

Denise going for depth on pushups.

-Erin of Crossfit Tribe

Angie’s Half Sister

On May 6, 2008 Doug, Justin, and Kristin battled for the first time with this WOD. Ever since then tribe members have chipped away at WOD after WOD in tremulous anticipation of Angie’s return. Folks, Angie came to me in a dream last night and told me the time had come for her resurrection…but only 1/2 of me felt mean.

“Angie’s Half Sister”

50 Pullups

50 Pushups

50 Thigh Touches (1+1=1)

50 Squats


Everyone finished under 20 minutes; mainly, I think, because I told them my legendary PT client finished in under 20 this morning as well… :o ) Check the chalk to see exact times and watch out, folks…Angie’s still hanging around.

Mike paints the ground with sweat during his thigh touches.

-Erin of Crossfit Tribe

Not that we wish it, but if you ever had to use one leg, YOU COULD.

WHOLE LOTTA STUFF GOIN ON.

AMRAP in 20 minutes of:

5 single leg squats (5 on each leg)
5 push presses (each arm)
5 single leg romanian deadlifts (each leg)

Fight Face: Though you can’t see it here, Dennis manages to get some incredible depth during his single leg squats.


Prior to the WOD Michelle helps Rachel go for 10 consecutive green band assisted pullups.  The girls will be pulling up all on their own soon – and the guys will get stronger for sure (they did weighted sandbag pullups preworkout).

Today was a pretty hot, humid, challenging day…but really, when is it ever not round these parts???  :) You all did very well with a WOD that will serve you well in the future.  Great focus from everyone today.  

-Erin of Crossfit Tribe

Open Gym, anyone?


Alyson subbed blue band assisted pullups for regular pullups and 45lb. thrusters for the women’s rx’d 65lb. thrusters and pulled off a seriously impressive “Fran” time. WHOOOOA.

Open Gym is coming to Crossfit Tribe!

Starting September 7, 2008, we’re introducing open gym hours on Sundays from 12-5p. Come by and get your form filmed and instantly replayed in high def (kinda), complete a WOD with a friend (or an enemy), shoot the breeeze regarding neck anatomy, or just hang out and get familiar with the place…free of charge.

Adam got a whole new perspective on some oly lifts…once he found the place. Thanks for seeking us out, TempleOwl!

Brother and Sister! Brian, his lovely girlfriend, Sarah, and Alyson completed “Fran”. Sarah’s nearly got pullups! Brian’s pretty happy he finished, I think. :o )

See y’all round the barbells,

Erin of Crossfit Tribe.

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Steve's PaleoGoods

The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.

Mobility WOD

What’s That Funky Symbol?

This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.

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