New to 1Forty-Four1 & CrossFit Football workouts?

There may be some questions you have before you get going. Please read this entire section.

Where do I start?

Always start with the Mobility WOD from Kelly Starrett of San Francisco Crossfit. These will improve joint mobility and address any issues you may have. The improved mobility and flexibilty will yield untold benefits when performing the Strength WODs and Speed Cons later.

What do I do next?

Choose which WOD you would like to do. You can either choose the 1441 WOs or the CF Football WODs.

What are the 1441 TFR WODs?

These are the workouts we follow at 1441 in Tampa. They consist of a Dynamic Warm-Up, Physio-Evolutions Complex (Strength, Power & Speed) and a SpeedCon. Each PDF contains three total workouts. One for the beginning of the week, midweek and an end of the week “Fun Friday”. You can find them here. After you’re done with each and every workout, do your Static Mobility Complex.

What are the CF Football WODs?

cfFB uses organic functional movements performed at high intensity. The WODs are short in length, but very high in intensity. Follow this link to the cfFB main site. Start by reading the New to CrossFit Football? tab at the top. Figure out what level you fall under (amateur, collegiate or professional). Read the FAQs. Always start with the SWOD on the right; then do the DWOD in the middle of the page. Then do your Static Mobility Complex.

But which one should I follow?

There’s really no wrong way to go. Each program is very well designed. The choice is entirely up to you. CF Football is somewhat easier to follow since it is much more commercialized and has to be clearly conveyed to the thousands who follow it. 1441 is very in depth and we recommend attending classes before trying to do them on your own.

Unlike many other programs, 1Forty-Four1 & CF Football are purposeful. We do not pull exercises out of a hat. There is a reason for everything we do. Our collective goal is to create a more powerful and efficient athlete.

What is the Static Mobility Complex?

Undeniably, the most important part of your workout today. The Static Mobility Complex is what you should always do after completing whichever workout you chose to do for the day. These stretches are ideal for cooling down, improving flexibility and combatting soreness.