12.1.18 Saturday
PERFORMANCE/FITNESS A. Three Sets: Face Pull x 12-15 reps Double DB/KB Romanian Deadlift @22X1 x 10-12 reps Army Crawl x 10 steps Forward + 10 Steps Backward B. Teams of…
Menu
11.30.18 Friday
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…
11.29.18 Thursday
PERFORMANCE/FITNESS A. Body Building Work x 18 minutes Three Sets: Close Grip Bench Press @4020 x 4-6 reps Supinated Grip Bent Over Row@4020 x 4-6 reps Rest 45 seconds btw…
DailyOCF, Season 2, Ep. 14: #IAMOCF: Sally
We have some incredible brand ambassadors here at OCF. Sally is one of them. She is an everyday person - a grandma even - and she's kicking butt in Crossfit…
11.28.18 Wednesday
PERFORMANCE/FITNESS A. Lunge Prep Three Sets: Reverse Lunge @30X1 x 5/leg (Set #1 - No Weight, Set #2 -Goblet Hold #3 - Empty Barbell) Dumbbell Renegade Row w/ pause at top…
11.27.18 Tuesday
PERFORMANCE/FITNESS Romanian Deadlift Prep Three Sets: Romanian Deadlift @22X1 x 5 reps (Set #1 - Single Leg w/ Barbell, Set #2 - Romanian Deadlift w/ barbell, Set #3 - Romanian…
11.26.18 Monday
PERFORMANCE/FITNESS A. Split Jerk Prep Behind Neck Front Rack Mobility x 20s Strict Press x 3 reps Dip Hold x 3 reps Push Press x 3 reps Press in Split x…
Falling Off the Wagon
“I'm dreading going back....its like I’m starting all over again” You’re right… it is. And at this very moment, it’s best to just accept it. We’ve all been there:…
11.25.18 Sunday
PERFORMANCE/FITNESS A. Three Sets: Lateral Raise x 10 reps + Max Effort Hold Terminal Knee Extension x 15-20 reps Double Kettlebell Front Rack Carry x 100ft B. Every 3 minutes…
11.24.18 Saturday
PERFORMANCE/FITNESS A. Three Sets: Face Pull x 12-15 reps Double DB/KB Romanian Deadlift @22X1 x 10-12 reps Army Crawl x 10 steps Forward + 10 Steps Backward B. Team of…