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Workout of the Day: Wednesday, 4.16.14

 Bench Day!  Wear sleeveless shirts just in case. Solid Lunges from the morning crew Wednesday SMR: Lax ball Pecs, 10 raises/side Lax ball Shoulders, 1 min/side Movement Prep: Band Pull Apart Series, 10 reps/position – 60ft bear crawl – 60ft crab walk Accessory: Banded upper body walks 10 steps/side x 2 Strength: Superset: Barbell Bench Press 3×8@75-85% […]

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Workout of the Day: Tuesday, 4.15.14

If you have a sticky Overhead Squat, then come in early and start mobilizing! The video below is classic  KStar. Simple and effective. Above, Ross is fully focused on form. Tuesday SMR: Lax Ball Traps in Glute Bridge, 10 passes/side Lax Ball Kneeling Release, 30 sec/side Movement Prep: 2 rounds, Banded Low Trap Pull Down, […]

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Nutrition in the New Year – Two Seminar Options at CFCC!

FREE NUTRITION 101 SEMINAR FOR MEMBERS ONLY! This seminar is appropriate for CFCC’ers who are new to nutrition and for veteran athletes who need a basic refresher course and is ESPECIALLY important if you’re planning to take part in our completely revamped RECHARGE program in January. We’ll cover the basics as they relate to your […]

Wednesday, 12/18/12

Protein Powders – which is which, which is better for your needs?  From Mark’s Daily Apple. Homemade Coconut Butter – from Nom Nom Paleo. Buffalo Chicken Tenders – Easy Protein from Primal Palate. Want my hoodie? I got it from here – and I don’t mind at all if you have one too. :) People […]

Tuesday, 12/27/11

Gymnastics Classes will return in the New Year!  Speaking of Gymnastics… [youtube=http://www.youtube.com/watch?feature=player_embedded&v=MhIGYUi3l8U#!] SELF-MYOFASCIAL RELEASE: Foam Roll Lats and Upper Back, 5 minutes. MOBILITY: Varied Grip Hangs, 2 minutes. POSTURE and STABILITY: 2 minutes practicing hand balancing, kicking up against the wall, or simply doing one-armed handstands. DYNAMIC WARM-UP: Review the Kettlebell Snatch. STRENGTH: Pull-up (Pronated […]

Friday, 8/5/11

It’s Friday!  Enjoy this gem. :) [youtube=http://www.youtube.com/watch?v=wm3H0vTVP1U&feature=share] “The masters in the art of living make little distinction between their work and their play, their labor and their leisure, their minds and their bodies, their information, their recreation, their love and their religion. They hardly know which is which, they simply pursue their vision of excellence […]