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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 […]

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Workout of the Day: Friday, 8.26.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, mash lats 1 min/side 1 Round:10 cat & camel, 10 bird dog, 10 rocking ankle mobilizations, 10 sumo squat to stand STRENGTH: A. Clean; 50%x2, 60%x2, 70%x2, 80%x2 singles x 4 sets B. Split Jerk; 10 minutes to work up to a heavy double CONDITIONING: […]

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Workout of the Day: Thursday, 8.25.16.

WORKOUT OF THE DAY: MOVEMENT PREP: barbell mash forearms 4 minutes 2 rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, 10 alternating SL glute bridges, 10 bird dog STRENGTH: A. Single Arm Strict Press; build to a tough 5/arm *start w/non-dominant side first* B. Single Arm […]

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Workout of the Day: Wednesday, 8.24.16.

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 hs hold STRENGTH: A1. Strict/Box/Downward Dog Strict HSPU; 4-8 reps x 3 sets, Rest 30 seconds A2. Pistols x 8-10/leg x […]

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Workout of the Day: Tuesday, 8.23.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, hamstrings, calves x 4 minutes 2 rounds: quadruped extension/rotation drill x 8/side, half kneeling bottoms up strict press x 6/arm, 5 SA OHS/arm STRENGTH: A. Snatch w/pause @ knee; 1 rep EMOM x 10 minutes building from 55% CONDITIONING: 5 Deadlift (70% of 1RM) 5 Burpee Box […]

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Workout of the Day: Monday, 8.22.16.

Congratulations to all of our athletes who proudly represented CFCC at Summer Slam 2016! WORKOUT OF THE DAY: MOVEMENT PREP: mash lats and quads 4 minutes 1 Round: 30ft over/under the fence, 30ft spiderman + OH Reach, 10 sumo squat to stand, 10 scap push ups, 10 scap pull ups STRENGTH: A. Back Squat @ 24×1 tempo; […]

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Workout of the Day: Sunday, 8.21.16.

Bikes and Bells: WARM UP: Soft ball glutes and hamstrings (5 mins) Cross shoulders stretch Wall quad stretch 2x: 10 Banded good mornings 10 pause air squats 10 glute bridges Spiderman + OH reach CONDITIONING: A. 10 min AMRAP: 5 Dual KB deadlift into; 120 ft farmers carry (32/24kg) While your partner bikes As many […]

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Workout of the Day: Saturday, 8.20.16.

  GYMNASTICS: MOVEMENT PREP: 5 minutes of lax ball to pecs, triceps, calves and hips 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. Dead hang to inverted w/ […]

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Workout of the Day: Friday, 8.19.16.

Tomorrow (Saturday) CFCC will be sending three teams of six to compete in the CrossFit Generation Affiliate Summer Slam. If you’re interested in heading out to the suburbs to cheer on Team CFCC 1, 2, and 3 check out the event page here!  WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or wall quad stretch x […]

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Workout of the Day: Thursday, 8.18.16.

WORKOUT OF THE DAY: MOVEMENT PREP: mash forearms on KB x 3 min, mash calves on KB handle x 3 min 1 Round: 200m jog, 10 cat/camel, 10 bird dog, 10 alternating SL glute bridges w/2 sec hold, 10 wall angels STRENGTH: A. Axle Bar Deadlift Cluster; 2.2.2., rest 15 sec bt. doubles, x 4 sets, Rest […]

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