Workout of the Day: Friday, 12.18.15.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes + quads/adductors 2 minutes 2 Rounds: 3 TGU Sit Ups/arm, 10 hollow rocks or hold w/pvc OH, 10 arch rocks w/pvc OH, 10 wall facing OHS, STRENGTH: A. Snatch Balance + OHS @ 22×1 tempo (1+2) x 3 sets heavier than last week B. Front […]

Workout of the Day: Monday, 6.1.15

Mark Your Calendars for PROM! WHY: because fun. WHERE: the #basementofdreams WHEN: Next Saturday, June 13th, 7-11pm WHAT: Casino Royale themed, dancing, noshing, dranking, bring yo own date opportunity, snazzily dressed CFCC/LBC PARTY OF THE YEAR. HOW: Sign-up on the Facebook Event WHO: All current members of CFCC + a plus one. HOW MUCH: Nothing. […]

Workout of the Day: Wednesday, 10.1.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and quads for 3 minutes + 2 Rounds: 10 vertical jumps, 10 pass throughs w/pvc, 10 ohs w/pvc, 5 snatch balance w/pvc STRENGTH: A. Snatch Balance + 2 OHS x 5 sets, Rest 2 minutes CONDITIONING: EMOM x 20 minutes Even – 30 second row sprint […]

Workout of the Day: Thursday, 1.16.14

“…the real battle is won in the mind. It’s won by the guys who understand their areas of weakness, who sit and think about it, plotting and planning to improve. Attending to the detail. Work on their weaknesses and overcome them. Because they can. Your reputation is built right here in the first phase. And […]