November 26, 2012

Austen = Beast

Austen, what a beast!!  Keep it up sir.

Don’t forget CFCP, Paleo Potluck this Saturday after Open Gym.  Remember, Open Gym is always Free to all so bring a friend!


Ok gang, Hope your Thanksgiving was awesome!  Time to work now.  As the temp gets cooler make sure you are doing that Dynamic Movement Preparation to get those muscles and joints ready for the smash!!



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.


Back squats.



15 afap

3 rounds for time of
35  push ups
35 abmat sit ups

Mad mobi
Corner stretch
Press ups
Knee on the wall
Hamstring up n over

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