Summer Event Announcements JUNE 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies!
JULY 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!
AUG 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!
Workout of the Day
Warm Up 200 Meter Run + Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Inchworm Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers + With an Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
Mobility 1 Min Squat Hold Banded Walks - 2 Sets of 6 in each direction followed by 10 banded squats
Skills & Drills Run Focus: Fall; Pull
Movement Prep 10 Stationary Heel Pulls, Each Leg 10 Total Alternating Heel Pulls, Each Leg 10 Bunny Hops (Falling Forward) 10 Falling Heel Pulls (Falling Forward) + 100 Meter Run
Air Squat + Back Squat Focus: Pin the Band
Movement Prep 5 Air Squats 10 Air Squats with Band 5 Air Squats 5 Empty Bar Back Squats
Part I Back Squat (42x1 Tempo)
15 Min to build to a heavy double
Workout Prep 1 Round 100 Meter Run 5 Air Squats
Part II For Time: 600m Run 60 Air Squats 400m Run 40 Air Squats 200m Run 20 Air Squats