Saturday July 7, 2018

Saturday July 7, 2018

Summer Event Announcements

JULY
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
30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Skills & Drills
Wall Ball

Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Wall Balls

Toes to Bar

Movement Prep
10 Scap Pull Ups
8 Kipping Swings
6 Kipping Knee Raises
4 Toes to Bar

Movement Substitutions
Scale ROM
Kipping Knee Raises
Strict Knee Raises

Workout Prep
2 Rounds (1 Round Each)
5 Wall Balls
5 Burpees
5 Toes to Bar

Training
AMRAP 24
In Teams of 2:
8 Wall Balls (20/14)
8 Burpees
8 Toes to Bar

*You go/I go…Partner 1 goes while Partner 2 rests and vice versa


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