Friday, 5.6.16 – Heavy Hang Clean Single and Elizabeth

Sent from my iPhone

Friday, 5.6.16 – Heavy Hang Clean Single and Elizabeth

Sent from my iPhone

Friday, 5.6.16 – Heavy Hang Clean Single and Elizabeth

Sent from my iPhone

Squat Elizabeth

Power Elizabeth.

Elizabeth!

CFCC In-House Competition – 2/4/2017

CFCC  IN-HOUSE  COMPETITION  2017 The Annual CrossFit Center City In-House Competition takes place on Saturday, February 4th this year. Your fellow athletes signed up, and were drafted by one of the coaches. See events and team breakdown below. Please note that all events, movements, standards, times, and other variables are all subject to change– see […]

Workout of the Day: Friday, 9.2.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine/lats/adductors 5 minutes 1 Round: 30ft spiderman + oh reach, 30ft inchworm, 10 single arm raises in squat, 10 scap push ups, 10 scap pull ups, 10 kip swings STRENGTH: A. Clean or C&J; build to a heavy double in 15 minutes *not TnG* CONDITIONING: “Elizabeth” 21-15-9 Power Clean* […]

Workout of the Day: Saturday, 8.27.16.

GYMNASTICS: MOVEMENT PREP: 5 minutes of mobility as needed 1 Round: 30ft bear crawl, 30ft crab walk, 15 belt tighteners, 10 scap pull ups, 10 scap push ups, 10 hollow rocks, 10 arch rocks partner arch stretch x 20 sec/person x 1 STRENGTH: A. Freestanding HS Hold practice; accumulate 60 seconds B. Kipping MU practice/Kipping Ring Dip/Kipping PU […]

Workout of the Day: Friday, 5.6.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 2 minutes, lax ball to pec x 10 passes/arm 2 Rounds: 10 cat & camel, 10 bird dog, 10 rocking ankle mobilizations, 30 second bottom squat hold STRENGTH: A. TnG Hang Clean; 5.4.3.2.1. – every 2 minutes x 10 minutes – building in weight *o:00 […]