Who IS your daddy?

Sharing the CF love with the next generation.
If we listened closely do you think the fatherly advice before class was something like this, "Now go over and tell Chris that you prefer to do things at your own pace, and you'll get to each exercise when you're ready...he'll appreciate that!" Certainly not on "5-on-a-Side" night (Bear Crawl & Star Jump transitions).
(PS, can you correctly perform #2 on the sign?)


Side A: Box Jump, 1-arm press, Side Lunge, Dynamic V, 8 Ct.
Side B: B&T 1-2 Punch, KTE, Locomotive, Thruster, Good Mornings

Celebrity guest appearance by the IM ABLE mascot.....Scout!

Calm before the storm

You know how deceiving that warm-up lap can be...kind of takes your mind off the pending exhaustion.
Jump P/U, KTE (Tabata Style, 20-10)
Slam Ball, Locomotive
Combo Crunch, Superman
KB Swing, 8Ct.
DB Raise, DB OH Punch
Box Jump, Toe Tap

Who does that hotdog vendor think he is?

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)