OCF Member of the Month November 2018: Norma Casillas
Congratulations to our November Member if the Month: Norma Casillas! Norma has been a member of OCF for about 2 years and she’s been working hard at those burpees and…
Menu
CHECK IN FOR CHARITY – November 2018
Our charity this month is the Oak Park River Forest Food Pantry pledged by the OCF Coaches! The OPRF Food Pantry is a local charity that helps others not only…
11.1.18 Thursday
PERFORMANCE/FITNESS A. Body Building Work x 18 minutes Three Sets: Bench Press @4020 x 4-6 reps Barbell Bent Over Row@4020 x 4-6 reps Rest 45 seconds btw sets + Three…
DailyOCF, Season 2, Ep. 10: Carve It Up!
We love hosting our annual pumpkin carving party! We always have so much fun hanging out with our OCF crew and their family and friends. Happy Halloween!
10.31.18 Wednesday
PERFORMANCE/FITNESS A. Squat Prep Three Sets: Squat @22X1 x 5 reps (Set #1 - Air Squat, Set #2 -Goblet Set #3 - Empty Barbell) Ring Row w/ 2s pause at top…
10.30.18 Tuesday
PERFORMANCE/FITNESS Deadlift Prep Three Sets: Deadlift @30X1 x 5 reps (Set #1 - Single Leg w/ Barbell, Set #2 - Romanian Deadlift, Set #3 - Conventional Deadlift) Single Arm DB…
10.29.18 Monday
PERFORMANCE/FITNESS A. Muscle Snatch Prep Behind Neck Snatch Grip Push Press x 3 reps Hip Muscle Snatch x 3 reps Muscle Snatch from Above knee x 3 reps Muscle Snatch…
Patience and Trust are Key to Injury Recovery
Susie’s Story: This past February I found out I had a slight tear in my MCL (it’s the same tear Jay Cutler had when he failed the Bears - LOL).…
10.28.18 Sunday
PERFORMANCE/FITNESS A. Three Sets: Lateral Step up x 5/leg **Focus on Using Lead Leg Only** Single Arm Ring Row x 4-8/arm Single Arm Overhead DB Carry x 50ft/arm B. Every…
10.27.18 Saturday
PERFORMANCE/FITNESS A. Three Sets: RNT Dumbbell Reverse Lungex 6-8/leg Schwarzenegger L Press x 8-12 reps Crab Walk Hold x 15s Fingers Forward + 15s Fingers Backward B. Team of two,…