Fort Collins Crossfit

It’s a new month this week, that means a new focus! We’re working on our Handstands this month, starting with some mobility and shoulder strength

For Successory, we’ve got some good drills for people who want to work on their gymnastics, particularly TTB and Muscle Ups

Maltese Raises: Hold a hollow (bent-leg=easier). Keep arms totally straight and lift the weights with control.
- builds core and shoulder strength and control

Pull Downs: Over-grip, with as much of your palms touching the PVC as you can. Push palms down and shrug shoulders down.
- builds lat strength and movement pattern

Plate Pops: Hold a hollow (tight abs!!). Keep elbows locked out, think about shoving with your shoulders hard.
- teaches how to apply tension through the shoulder and maintain position in a dynamic environment

Snap to Support: pull into an arch. Snap through a hollow into an L-sit while throwing straight arms. Catch with palms flat, butt off the ground. Fast and aggressive
- teaches transitioning through positions and coordinating the push down with action of the body

Murph 2026 in the book!

We want to shoutout EVERYONE!! From Athletes, to spectators to those who brought something yummy to the pot-luck!

Be one the lookout for some photos as well, Josiah is working on editing them for everyone.

Lots to look forward to for next year!!

It was inevitable we ended up here. This week’s Challenge is the king of Overhead Squat drills: the Sots Press. Hold a good squat, elevating heels if needed. If pressing feels impossible, do the “Push Jerk” version shown.

For Successory, some things that might help you get that Challenge:

Shoulder Sweep: use a ball of roller to pin knee to. Punching the sky helps you hold the rotation. Keep shoulder, elbow and wrist as close to the ground as you can, moving slow and fighting to stay close to the ground

Distraction: start with and keep palm up. Try to get head lower than your arm. Turning the lunged leg across your body will increase the stretch. Breathe

Pullovers: feet flat and core tight will keep low back from arching. Use weight light enough that you can go low, trying to get arms past ears

Thoracic Ext: good, active squat. Keep hips down as you round and arch your back as much as you can