Workout of the Day: Tuesday, 7.16.13

It’s Klokov Complex Day! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Deep Glute and Deep Hip Flexors, 3 minutes per side. Perform 10 Glute Bridges.  Spiderman Stretch, 1 minute per side. 3x: Duck Walk 3 steps forward, 3 steps back with a light barbell. SKILL WORK: Hang Snatch (to Position 2) STRENGTH: Klokov Complex, up to a […]


Workout of the Day: Tuesday, 7.2.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes per side. Single Leg Squat Hold, 1 minute per side. Dead Bugs, 1 minute.  Wall Facing Overhead Squat Holds, 5 x 10 seconds in the bottom, rest 10 seconds between rounds. SKILL WORK: Hang Snatch STRENGTH: Hang Snatch, up to peak […]

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Workout of the Day: Thursday, 6.27.13

PROM is this SATURDAY from 7-11pm!  Are you planning on making dessert? I humbly request anything from here. BCCC measurements today are at the following times: 6:30-9:30am Erin 11:30 – 1:30 Greg 4:30-7:30 Erin Just a reminder from little old me, that all of you can definitely clean a LOT of things if you get your elbows under […]


Workout of the Day: Thursday, 6.20.13

Don’t forget!  The Liberty Barbell Classic is this SATURDAY.  The deadline to sign up is Wednesday (sooooo… if this is posted at 530pm, you need to sign up RIGHT NOW!) – classes will be cancelled for the meet on Saturday but will definitely be back to normal on Sunday! Have you seen the details for […]


WORKOUT OF THE DAY: Tuesday, 6.18.13

Josh, giving us an idea of why we do “Toesies” :) You’ve got to PULL to here to be able to PULL down. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Hip Flexors and Quads, 5 minutes.  Then complete 2 Rounds of: 3 Single Leg Glute Bridges (per side), 3 Spiderman plus Overhead Reach, 3 Adductor […]


Workout of the Day: Monday, 6.17.13

It’s MOOOOOOONDAY! Ryan Basa was profiled on the USAW (United State of America Weightlifting) Website! Don’t forget, the Liberty Barbell Classic is this Saturday, from 9-5pm.  All the details are here! WORKOUT OF THE DAY: MOVEMENT PREP: General Foam Roll, 3 minutes. Lax Ball Feet and Lower Legs, 2 minutes per side. 3 rounds of: 6 […]


Workout of the Day: Tuesday, 6.3.13

It’s peak week! And we are definitely going to get serious and max all the things… that said, don’t forget to HAVE FUN! WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Calves and Quads, 5 minutes. 30 seconds on each side of Pec Minor Release. Then complete: 3 rounds of: 4 Single Leg Glute Bridges, […]

rope climb technique

Workout of the Day: Saturday, 6.1.13

HYBRID/ADVANCED with Jim, 9-11am and 1-3pm. OLY BASICS, with Jim, Chris, and Erin, 11-1230pm. WORKOUT OF THE DAY, with Chris and Erin, 9am. SQUATTING ONLY, with Chris and Erin, 10am. We’re going to Reading Terminal at 8am today!  Come with us and check out all the details here. If you haven’t already, make sure you […]


Workout of the Day: Wednesday, 5.29.13

INTRO to OLY, with Erin, at 6am, 7am, 430pm, 530pm, 630pm. HYBRID/ADVANCED OLY, with Erin, 730-930pm. Today’s measurement times are: 1-2pm and 5-8pm with Meg This week’s BCCC event is: A Tour of Reading Terminal starting at 8am on Saturday.  Why so early?  To avoid all the crowds and allow for lots of details, questions, […]


Workout of the Day: Tuesday, 5.28.13

ADVANCED OLY, with Jim, 3-5pm and 7-9pm. INTRO to OLY, with Jim, 5pm and 6pm. SQUATTING ONLY, with Danny, 430pm. GYMNASTICS, with Danny, 530pm and 630pm. ROWING, with Greg, at 630pm. Below, Krista and Theresa muse over their possible BCCC winnings (the pot total from LAST season’s BCCC was $1200!!!). THE BODY COMPOSITION CHANGE CHALLENGE […]