8.7.18 Tuesday
PERFORMANCE/FITNESS Front 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…
PERFORMANCE/FITNESS Front 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…
PERFORMANCE/FITNESS A. Muscle Snatch Prep Hip Muscle Snatch x 3 reps Muscle Snatch from Knee x 3 reps Snatch lift off to knee w/ pause x 3 reps Muscle Snatch…
We are Closed today for the CrossFit Games At Home Workout A. Three Sets: Wall Facing Squat x 10 reps Crawl x 10 steps forward + 10 steps backward Deadbug…
We are Closed today for the CrossFit Games At Home Workout Workout #1 A. Three Sets: Wall Sit x 30 - 45 seconds Scap Pushup x 8-10 reps Plank on…
PERFORMANCE A. Clean Grip RDL Prep Band March x 30 seconds Clean Grip SL RDL x 3/leg Clean Grip RDL @22X1 x 5-7 reps B. Five Sets: Clean Grip Romanian…
AUGUST CHECK IN FOR CHARITY - We have a new charity this month pledged by Natalie Kempa - we are checking in for Run Domestic Violence Out of Town! Here is how…
Help us CONGRATULATE our August 2018 Member of the Month, Alex Maldonado! Since Alex began at OCF, he has been nothing but consistent and hard working. Keep it up Alex!…
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…