Blog & Fitness Tips

Coached by Experience; Written the Same Way.

The CrossFit Renaissance blog is written by the coaches who run this gym.
From training advice, nutrition guidance, community events, and honest answers to the questions our Port Richmond members ask every week.
Our blog is the perfect place to find all the tips, guidance, and info you need to become a better you, inside the gym and out.

Large gold gym bell hanging in front of the CrossFit Renaissance workout rig and open training floor
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CrossFit training with wall ball

Press

Press- 3,3,3,3,3
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CrossFit training with wall ball

Linda

Linda (aka “3 bars of death”) Deadlift 1 1/2 BW Bench BW Clean 3/4 BW 10/9/8/7/6/5/4/3/2/1 rep rounds for time
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CrossFit training with wall ball

DL DAY!

First, HSPU/ Handstand Practice Then, Deadlift 3-2-1-3-2-1 Let’s take another stab at Wave-Loading. Time to move some weight around!
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CrossFit training with wall ball

“Joyce”

For time: Row 1k then 3 Rounds of: 100kg DLx10 45kg Power Cleanx15 45kg Thrusterx20
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CrossFit training with wall ball

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: Wall-ball:...
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CrossFit training with wall ball

Berger Beater

AMRAP 5 burpees 10 1.5 pood KB Swing 15 Squats
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