A declaration of...

Happy 4th of July 2009.

When in the course of human events...

We hold these truths to be self-evident...

Unalienable rights...

Life, liberty, and the pursuit of happiness.

2 min. drill

Step Ups: AC Squat, Pike, Step Push Up
Bar Pass: Air Squat, Dynamic V, B&T
Windmill: OH Squat, Plank Walk, High Pull
Drop P/U: Side Step, Bicycle Crunch, DB Punch

Holiday Weekend Schedule

Please note:
Saturday July 4 CF classes canceled: (Please visit the IM ABLE tent at the Stone House after the Wyomissing Parade).

Sunday July 5:
8am Advanced CF
9am Beginner CF

Back rounding

Rounding the back during squat or lifts puts unequal pressure on the disc (as you can see in the right pic)...almost pinching/pushing/bulging it out the back...ouch!

Maintaining a tall spine, natural lumbar curve (left pic)...will go a long way in reducing the chance of back pain.
(pic source: healthline)

Enough said.

4 corners:
1) KB Leg Raise, B&T Jump
2) 8 Ct., Rev. Lunge/Side Raise
3) Sandbag Step Up, Dive Bomber
4) Med Ball Squat Jump, Hearts
(Run 200m after each corner)
2 rds.

Old...School...

Back to Basics:
Steam Engine...Handwalk...
JJ2BT...ACP...
Russian Twist...Hot Seat/Sun Gods...
Jack Webbs...ACS...
Pull Ups...Scissor Lunges...
(Down the middle after each)

What'd you say??

So someone yells out...was it in agony, inspiration, ecstasy, rage, delirium???..."Dead Bugs Rule!" What???

Wagon Wheel

Bar Complex, Plank Knee: 8 Ct.

Lumber Jacks, Dead Bugs: B&T Jump

Dip/Pushup, Curls: B-busters

Toe Tap, Walkabout: B&T Punch

End: Triathlon (Bear Crawl, Bicycle Crunch, Run)

(and only 106 degrees!)