Good Luck to our CFCP Athletes and the MaDCamp Athletes competing this weekend!
Coach Wlad and Carson will be at Godai this weekend along with Becca and JB. After Open gym head out to Texas Ski Ranch Saturday
And Cheer ’em on!
Happy Birthday this week to Coach Wlad and Coach Victoria.
Saturday 9:30 Open gym. Bring a friend to the box!
Sunday 9:00 am rejuvenate and recharge with Re-Flex!
dynamic movement prep
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
You can ham drill for dynamic movement prep it combines several of those movements.
Shoulder internal/external rotation
Junk yard dawg
Burgener warm up.
10 med ball slams.
In 15 minutes
Build to a. 1 rm clean & jerk
Rest as needed
100 jack knife sit-ups. (20/14)
Standing quad stretch