Compete this weekend!


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
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
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 then

Thrusters 115/75

Rest as needed

100 jack  knife sit-ups. (20/14)

Mad mobi
Calf stretch
Standing quad stretch
Frog stretch
Shoulder bully
Press ups.

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