basa

Workout of the Day: Wednesday, 7.31.13

Below, Coach Basa hits a 104kg/229lbs clean (that’s 1.85x his bodyweight!). You don’t have to catch all your cleans this low today during “DT” but EVERY one of you should work on having the capacity to hit this position should you need it.  Here are some videos to help you begin working on this position […]

zoder

Workout of the Day: Monday, 7.29.13

Catch up on all the Games Happenings here – the winners in the individual competition this year are Rich Froning and Samantha Briggs! One more look back at Coach Zoda’s performance at Nationals this past weekend – both Zoda and Ryan performed like Champions and Ryan came away with a silver medal in his class […]

zoda&basa

Workout of the Day: Saturday, 7.27.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes on each side. Single Leg Squat Hold, 1 minute on each side. Wall Facing Overhead Squat Holds for perfect form (Squat Therapy).  Perform 6 sets of 10 second holds for perfect form. STRENGTH: Overhead Squat, up to a peak of 3. […]

Sunday, 3/11/12

SPECIALIZED SESSIONS: 9am and 2pm, GYMNASTICS.  10-1130am, 1130am-1pm Intro to Olympic Lifting. ELEMENTS: 9am with Erin. 1pm with Sammy. (The last class of this cycle! – woohoo!) CF GAMES OPEN: 2pm with Erin. Last chance! Come cheer on your fellow CFCCers! SELF MYOFASCIAL RELEASE: Lax ball shoulders/pecs, 5 minutes MOBILITY: Wall pec stretch, 1 minute […]

Saturday, 3/3/12

Please remember that there is NO GYMNASTICS today… and that SAMMY is at Olympic Weightlifting Nationals! GO SAMMY! SESSIONS TODAY: at 9am with Liz, and 2pm with Erin CF GAMES OPEN SESSIONS: 12-1pm competitive hour, Open Gym downstairs for Advanced Athletes and Games Athletes from 1-3pm.  During the 2-3pm hour please do not expect barbells […]