Fort Collins Crossfit

New month, new Challenges. This month, we’re building that low back for stronger, safer lifts! For a real gymnastics arch, push those feet together, point those toes, engage the glutes and core and think about lifting chest and thighs

For Successory, we’re taking care of the knees

Tib Rotations: squeeze a foam roller between the knees to stabilize the upper leg. Slow and controlled movement

Couch stretch: squeeze the glutes and abs. Play with positions, contract/relax, etc.

Hammie lockouts: flex quad to push the knees through. Floss in and out of the stretch rather than hold. Try different angles of the leg

Hip Rotations: support your knee on the side the band is pulling to stabilize the hip and make it all about rotation. Slowly let the band pull into a stretch, then fight back

Sign-Ups are now open! Gather your crew and get ready for the quest
Sign up by September 18th to get a shirt💪🏼

Support hold week! Make sure to rotate thumbs out (elbow-pits forward), lock out those elbows, squeeze the armpits and shrugs down. For “F” do :05 of pulses into :05 hold and repeat. For “L” pick what version you can keep the best form

For Successory, we’re taking care of the hips and backs:

Lockouts: flex quad and oush knee into extension. Floss in and out rather than holding. Try with your leg at different angles left and right

IR Rocks: distract backward with a band. Secure foot so it is outside where your knee is. Keep back flat as you rock back

Fire Hydrants: push into ground and keep core tight to isolate hip (prevent twisting)

Hip Snapper: drop toes out, heels toward each other so your arch is on the ground. Kick one leg up completely straight. Keep that foot and other knee/foot on the ground as you push back into the stretch.

COMING SOON!!

Our little guy completes his climb to the top of the pyramid with some of the highest level gymnastics skill we in CrossFit do! Come on Saturday to learn a system and the fundamentals that can help you build your pyramid, whatever it might be for you.

Was a great time getting after some heavy clean and jerks last week💪🏼 there are plenty of cycling days here at FCCF and not only the barbell.

Looking for something new to kickoff the fall season or want to meet more members of the Fort Collins community. Come try out a class, meet the members and coach, and see if we are a fit for you.
You’ll never know if you don’t try.