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…
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…
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…
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…
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…
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…
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…
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…
“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:…
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…
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…