Ring Row demo with Coach Karen

Execution of a Strict Ring Row with correct form. Demo by Coach Karen Ward of DFC CrossFit. *Points of Performance: 1. Set rings to be directly in front of your shoulders where they hang. 2. Grab rings and lean back into a tight body position-all in one line from head-shoulders-hips-knees-toes. 3. The further forward you place your feet on the …

Seated Box Jump (Slow-mo demo)

Coach Jess at DFC CrossFit demos a 30 inch Seated Box Jump. Why do a seated jump? – Seated Box Jumps replicate a squat with a load attached (your body), and help you build power. What’s the benefit of jumping? – Jumping is one of the most simple and effective ways to develop power. Points of Performance: 1. Start in …

Hand-Release Push-up Demo

Points of Performance: 1. Start with your body flat on the floor in a rigid position, hands directly next to your chest on the floor. 2. Next lift your hands off the floor briefly, then push yourself off the ground with your shoulders and hips rising at the same moment. 3. In the top of the movement your arms are …

The Box Hamstring Stretch

Purpose: to help with tightness in the hamstrings, glutes & shoulders. The stretch can be used as activation before pressing movements overhead and deadlifts. Key points of performance: 1. Focus on making an L with your hands on the floor like a handstand and feet on a box appropriate for your height. 2. Hands should be stacked directly under shoulders …

Rope Climbs: The J-Hook Technique

Practicing the J-Hook Technique at DFC CrossFit in Lilburn, GA with Coach Jessica Frizzell. Keypoints of performance: 1. Strong grip on the rope. 2. Clasp your feet together with the rope between them. 3. Use your dominant foot to start the clasp. 4. Wrap the rope on top of that dominant foot with the other foot. 5. Once the rope …

Working on Candlestick Form

Main points of Candlesticks: Squeeze your butt Keep your core tight Lower as one unit, not broken Point those toes! Control as you lower your body