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…
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8.6.18 Monday
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…
8.5.18 Sunday
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…
8.4.18 Saturday
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…
8.3.18 Friday
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…
Check in for Charity -August 2018
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…
August 2018 Member of the Month
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!…
8.2.18 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…