Workout of the Day: Saturday, 5.27.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 400m run 2 rounds: 30′ Slow Bear Crawl 30′ Inchworm 30′ Broad Jump 30′ High Knee Lunge + Twist 30′ Butt Kickers STRENGTH: A1. Bar Muscle-up + Bar Dip (2+2) x 2 x 3 sets A2. Pistols x 5/side x 3 sets A3. Seated Box Jump x 3 x […]

Workout of the Day: Friday, 5.26.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Wall Quad Stretch- 1min/side Pigeon Pose- 1min/side 2 rounds: 10 Inchworm 10 Spiderman step + Reach 10 Pause Jump Squat 10 Hollow rock 10 Arch rock CONDITIONING: 5 rounds for time: (40min cap) Run 400m 30 Box Jumps (24″”/20″”) 30 Wall Balls (20/14) OPTIONAL FINISHER: if you missed a […]

Workout of the Day: Thursday, 5.25.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Front Rack Stretch x 1min/side Wrist warm up 2 sets: 10 Spiderman Step + OH Reach 10 Pause Jump Squat 10 Cossack Squat 10 Duck Walk ———– 400m run STRENGTH: A. Front Squat – 2 reps @65-75% every minute for 20 minutes. CONDITIONING: 5 rounds: 2 minute clock: […]

Workout of the Day: Wednesday, 5.24.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Hamstring Stretch x 1min/side 2 sets: 10 KB Goblet Good Morning 10/side SL RDL 10 Goblet Squat 10 Cossack Squat 10 Russian Swings 5 Inchworm STRENGTH: A1. RDL x 8 (from just below knee) x 4 sets –This is going to get pretty grippy, but go as heavy […]

Workout of the Day: Tuesday, 5.23.2017.

Sore hands? Have you ever ripped during a workout? Check out our new HAND CARE FOR ATHLETES post! WORKOUT OF THE DAY: MOVEMENT PREP: Lying Pec Stretch x 1min/side Band Pull aparts x 15 Band Pass Thru x 15 Contralateral Inchworm x 5 Bridge/Crab extension hold x :30 Scap Push up x 10 400m run […]

Workout of the Day: Monday, 5.22.2017.

This week begins the second wave of this cycle, and we start with a return to volume. Push yourself to move with integrity, and challenge what you think you’re capable of. Your limits will, and should be, tested. Remember to prioritize recovery and nutrition so you can push hard during training. WORKOUT OF THE DAY: […]

Workout of the Day: Sunday, 5.21.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3min mobility as needed Banded Lat Stretch x 1min/side 2 rounds: 5 Wall Walk 5 Inchworm 10 Glute Bridge 10 Spiderman step STRENGTH: A1. Single Leg T2B x 3/side A2. TGU x 3/side A3. Single Arm Russian KB Swing x 10/side CONDITIONING: Row 2K then 3 rounds: Right Hand […]

Workout of the Day: Saturday, 5.20.2017.

Gymnastics and the Competor’s session is cancelled today due to the CFCC vs Novem competition going down at CrossFit Novem. #DefendThisHouse 10am and 11am WODs are still on as normal, and there is also an LBC Open gym session. Come cheer on your fellow athletes, before or after getting after it yourself. We will see […]

Workout of the Day: Friday, 5.19.2017.

Remember tomorrow morning is the #DefendThisHouse CFCC vs Novem competition– starting at 8am at the Howard st. location of CrossFit Novem. Tomorrow night is CFCC PROM– 8pm in the basement of dreams! Dress up and get down! #GetFancy WORKOUT OF THE DAY: MOVEMENT PREP: 3min mobility as needed 10 Hands-only Inchworm 10 Cossack Squat 10 […]

Workout of the Day: Thursday, 5.18.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Super Front Rack Stretch x 1min/side Gastroc/Soleus stretch x 1min/side 2 sets: 30′ Spiderman Step + Rotation 30′ Broad Jump 30′ High Knees 30′ Carioca 30′ Duck Walk STRENGTH: A1. Front Squat x 6-8 @55-65% x 3 sets A2. Strict HSPU x 4-6 x 3 sets B. Double Under/Triple […]

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