The CC CrossFit Blog

Strength 1) Speed Back Squats: 5 x 3 @85%, every 90s. 2) Squat Clean: Work up to a moderate double, touch n go. Rest 90s. *Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set. Metcon "Adrenaline" AMRAP 8 of ascending...

Skill Oly Skill Work *Pick 1 Movement and Spend 15 minutes working on it. *Use the same movement as last week to refine technique Metcon 5 RFT: 10 Goblet Squats (53, 35) 10 T2B 10 Wallballs (20, 14) 200m Run L2: (45, 25) (Knee lifts) (14, 10) L1: (35, 25) (Knee Lifts)...

Strength 1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight. - Pause for a 1 count on each rep. - Change Grip every 3 sets ie. close, medium, wide, close - Take 3-4 sets to build to work weight. - Beginner: 6 x 4, using one moderate...

Metcon EMOM 30: Minute 1: 10 Burpees Minute 2: 45s Row for meters Minute 3: 45s Mounain Climbers Minute 4: 45s Handstand Walk or 20s Handstand Hold Minute 5: 45s Max Double Unders L1: (8 Burpees per round) (Single Unders) *Score = total meters completed on...

Strength 1) Power Snatch + Overhead Squat: 4 x 2 + 2, adding weight each set if form permits. Rest 90s. 2) Sumo RDL: 4 x 8-10, AHAP. Rest 90s. 3) Goblet Walking Lunges: 3 x 8 ea. Rest 60s. 4) Farmer Carry: Accumulate 300 meters (70, 53). Rest as needed. GPP 5 Rounds...

Open Gym 11AM-12PM

Happy Thanksgiving!!!! Open Gym 11AM-12PM

Strength 1a) Close Grip Floor Press: 3RM. Rest 2:00 - Take 5-6 sets and build to a 3RM. - Beginner: 5 x 5, using one moderate weight for all 5 "work-sets" 1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts. Metcon Each for...

Metcon In a 8:00 Window with a partner: Row 1k: Remaining time Max Rounds of: 10 Pull-ups 15 Push-ups 20 Air Squats *Rest 60s x 3 Rounds *Score = total rounds L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows) (Box Push-ups)