Check in for Charity – September 2018
SEPTEMBER CHECK IN FOR CHARITY – We have a new charity this month pledged by Ariana Alcalde – we are checking in for National Ovarian Cancer Coalition, or N.O.C.C.! Here…
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September 2018 Member of the Month
Congratulations to our September Member of the Month: Alex Diaz! Alex has been a member at OCF for 5 years and she's a proud member of the 7:30 Wolf Pack.…
9.1.18 Saturday
PERFORMANCE/FITNESS A. Three Sets: Single Leg Romanian Deadlift w/ Trail Leg against Wall x 6-8/leg Single Arm Farmer Carry x 50ft/arm Weighted Situp x 12-15 reps B. Teams of 2,…
DailyOCF Season 2, Ep. 1: Guys’ Night Out
Welcome to the return of the DailyOCF Show - Season 2! We're kicking things off with our Guys' Night Out event. "Actually, it's more of a guys' afternoon in. A…
8.31.18 Friday
PERFORMANCE A. Jerk Prep BN Front Rack Mobility x 20s Strict Press x 3 reps Dip Hold x 3 reps Push Press x 3 reps Split Jerk x 3 reps…
8.30.18 Thursday
PERFORMANCE/FITNESS A. Choose an Option x 15 minutes of Work Gymnastics Skill Work or BodyBuilding Work Gymnastics Skill Work Choose 1 Focus Kipping (Pullup, Chest to Bar Pullup, Muscle ups…
8.29.18 Wednesday
PERFORMANCE/FITNESS Deadlift Prep A1. Single Leg Hip Bridge @42X1 x 4/leg x 1 A2. Scap Pushup x 5 reps x 1 set B1. Single Leg DB RDL x 5/leg x 1 set…
8.28.18 Tuesday
PERFORMANCE/FITNESS Squat Prep A. X Band March x 30s B1. Wall Squat w/ Pause x 5 reps x 2 sets B2. Wall Angel x 5 reps x 2 sets C.…
8.27.18 Monday
PERFORMANCE/FITNESS A. Power Clean Prep BN Front Rack Mobility x 20s 1/4 Front Squat w/ pause x 3 reps Hip Power Clean x 3 reps Power Clean from above knee…
5 Benefits of CrossFit You Rarely Think About
For most athletes, we are focused on two goals:Performance: as it pertains to CrossFit (Increasing Weight in lifts, Developing new skills, etc)Aesthetics: how we look (Decrease in Weight, Body Fat,…