Kettlebell Class week up to July 4

CF KB classes will be:
Tuesday July 1 @ 9:30AM
Thursday July 3 @ 9:30AM (just added special-like, will be identical to FRI 5AM).
Friday July 4 @ 5:00AM...just imagine, we could workout by theme such as "Liberty Lunges" or by patriot such as "Sam Adams Swings" or even by dates and just do 1776 Burpees!

Please note that the 9:30AM class on FRIDAY JULY 4 is CANCELED.

Thanks
Matt

CFKB "P" Day

Though it may look like a workout that leaves you involuntarily wetting your pants, that's not what the "P" refers to and the CFers who attended lined it up and knocked it down with Pride, Positiveness and dare I say a little Posturing Pomposity.

P=PODS
P=PUSHUPS (T, Spiderman, and Plyo-Staggered)
P=KB PULL (Sumo High, Single Arm, Pull-Snatch)

Toss in some Psuicide, Paralletes, (p)Lunge w/ Medicine Ball, Quick Step (P is next to Q in the alphabet), Pstep-Ups.

End w/ Dive-Bomber Push-Up/KB Swing/Bicycle Crunch (no P there) Count-Up/Down...
And you got yourself a great way to start the weekend!

Keep practicing CLEANS.

New CFKB offering

Starting TUESDAY JULY 1 at 9:30am...CF Kettlebell class.

Anyone interested beforehand in a KB Primer is welcome to show up THURSDAY JUNE 26 at 9:30am for a class.

PS. CFKB Old School was a monster class. 5am endured 3 rounds of evolving exercises such as "Hot Seat to Monkey Squat to Squat-Arms Up" and "Steam Engine to Locomotive to Side Squat Hop" and "Pullover to Ring Rows to Pull Ups." Totally smoked. KB exercises were Single-arm swing, Pull-Catch, and Figure 8 Hold. KB practice: Anyhows. Thanks to everyone who showed up...you're a remarkably intense group.

KB Old School Friday June 20

The KB Range-of-Motion workout for Friday June 13 is posted at www.flashconditioning.com (sorry, posted so late).

And as for this week? Yes, you have campaigned for it. You've begged and bartered. And now it's back. CF KB "Old School"...a la early days of CF...a circuit circa 2006...all the CF classics...you remember, the exercises you grew up with?!

We still go for 90 minutes at the 5AM class (but feel free to leave any time if you have to get to work).

Kardio KB

Sorry I didn't post this earlier for those following along at home
(or from an Alaskan Cruise...ahem!)
Round 1 Circuit:Med Ball Slides, Ladder Step, B&T Side Jump, 3 Step Drill, SlamBall, Box Jump
Between each exercise alternate: KB Swing; KB Clean/Squat
2-Minute Drill: 2min Run; 2min KB Snatch; 2min Run; 2min KB Pull-Catch; 2min Run
Round 2 Circuit: (Repeat above circuit, optional KB work between stations).
Core, Stretch, Done! Friday group at this up and spat it out!

If you never try, then you never know!

Is your "Workout" just not working out?
Is your Fitness routine failing to get you fit?

Corps Fitness may be your answer. Come on out and try a Beginner Class like these folks (some of whom have been with CF for over a month). Exercise with a group of dedicated, hard working, people focused on personal improvement, and finally achieve your fitness and conditioning goals.

5am people: Friday June 6

It's baaaaack.

What's back?

Kardio Kettlebell.

5am Friday June 6...lace up those shoes for runnin', jumpin', and KBellin' fun!