Thursday July 12, 2018

Thursday July 12, 2018

Summer Event Announcements

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!

5th – 2 YEAR FBCF GYM-IVARSARY – save the date for some fun stuff!

Workout of the Day

Warm Up
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Bear Crawl
Cradle Stretch
Walking Samson
Walkout Push Ups
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

2 Sets
10 Band Pull Aparts
10 Scorpion Stretches

Skills & Drills
Bench Press

Movement Prep
10 Reps with barbell

Workout Prep
2 Sets building to workout weight
100m Run
8 Bench Press

400m Run
Max Bench Press (115/75)