Wednesday, 2/13/13

SHOULDER LOVE, with Erin, at 530pm.

INTRO to OLYMPIC LIFTING with Sammy, at 12pm, 430pm, 530pm, 630pm.

CROGA, with Tim, at 530pm.

GYMNASTICS, with Sammy, at 8am and 730pm.

STRONGMAN, with Tim, at 630pm.

SQUATTING with Tim, at 730pm.

51 people are signed up for the Open. Will you throw your hat into the ring?

The BCCC has officially ended as of today and we’ll be measuring for the remainder of the week! We’ll be deciding on TWO GRAND PRIZE winners who will each win $550 (EACH!) for their hard-fought 30 days and incredible changes. We’ll also have two runner-ups will also take home prizes. The next BCCC will begin in early May, but you can view more of what we do with Nutrition on a daily basis here at CFCC here.

Picture 8

Don’t worry, you won’t really need your legs today! :)


MOVEMENT PREP: Lax Ball Quads and Hip Flexors, 5 minutes.  Quadruped Thoracic Extension, 10 reps per side. Spiderman plus Overhead Reach (left and right), 5 reps per side. PVC Pass-Throughs and 10 steps forward, 10 steps backward Overhead Squat Duck Walk.STRENGTH: Overhead Squat, up to a peak of 3.CONDITIONING:

AMRAP in 15 minutes (in groups of 3):

Ring Row – 15 reps, Rest, Ring Dip.

*Your Score is your ring dips!

*if we run out of rings, a barbell-in-the-rack-row is also suitable, but in teams, we should be ok.


So you want to overhead squat with better mobility? Get to work, friends!

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