Workout of the Day: Sunday, 4.28.13

FOUNDATIONS, with Cassie and Record at 10am.

CROGA, with Tim, at 10am and 12pm.

THE BENCHMARK, with Cassie and Record at 9am and Tim at 1pm.

SQUATTING ONLY with Cassie and Record, at 11am.

STRONGMAN, with Tim, at 11am.

HYBRID/ADVANCED OLY, with Jim, 9-11am and 2-4pm.

INTRO to OLY, with Jim, 12-1pm and 1-2pm.

“Don’t Hassle Me, I’m Local” – The perfect face for your CFCC Sunday, brought to you by Kimmy Gaber :)



MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Band Distracted Gastroc/Soleus Stretch, 2 minutes per side.  

ACTIVATION: Single Leg Squat Hold, 1 minute per side.

SKILL WORK: Double Unders, or, if you’re quite good… Triple Unders.  5 minutes of practice.



with a 20 minute cap.

50-40-30-20-10 reps of:

Double Unders


*Sit-ups may be butterfly plus ab-mat (or yoga mat under the lower back).

POSTURAL RESTORATION: Wall Facing Quad Stretch, 2 minutes per side.  Lax Ball Feet, 2 minutes per side.

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