Thursday July 12, 2018

Thursday July 12, 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
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

Mobility/Activation
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

Training
AMRAP 20
400m Run
Max Bench Press (115/75)