ohs

Workout of the Day: Tuesday, 4.22.14

Bring those running shoes and get ready for a partner WOD! Here are some easy mobility tips for improving your overhead squat Tuesday: Movement Prep: 2 rds: Low trap pull downs x10 Push up w/ plus x10 Lying T’s x10 Accessory: 3 sets of 5 reps of the wall facing PVC overhead squat Strength: 2×20 OHS - Warm […]

10172866_10152313570980762_3353914903443853174_n

Workout of the Day: Thursday, 4.17.14

Today we are doing our own version of “Nicole.” Make sure you take care of your hands. The video below is Donny Shankle explaining how to keep your mits clean. Thursday SMR: Foam Roll as needed, 5 min Bretzels, 1min/pose (4min total) Movement Prep: Barbell Warm Up Strength Complex: 3 Position Clean (Clean from position […]

Picture 1

MONDAY MOTIVATION: “Learn and play new sports”… and do the things you’re afraid of – from Coach Rach!

Hi, CFCC.  This is Mama B, Coach Rach, long time member of 6am madness. As most of you know, I completed The Steelman Triathlon yesterday, August 11th, at Lake Nockamixon in Pennsylvania.  I wanted to write a blog post about my experience this summer training for my first triathlon (the sprint distance of 860 yard swim, […]

Workout of the Day: Thursday, 8.1.13

Don’t forget, Custom Fit Meals is now a service we offer at CFCC! Below, the female winner of the CrossFit Games 2013. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, 2 reps per side. Single […]