 Check out the new artwork we put up yesterday! We're starting a 1RM week today, which is always far from easy. Dig deep, visualize your success, and make it happen!
Strength: Bear Complex Conditioning: :60 ME Burpees :60 ME Push-Ups :60 ME Prisoner Squats :60 ME Grasshoppers  Please help us welcome the newest graduates of our 101 program, pictured here showing us what they really think about wall ball workouts! This gang is a hoot and we can't wait to get them into the group classes now. Be sure to give them a warm CFH family welcome!
From left: Melissa, Angela, Andrea, Stacy, Mini, Sarah, Jennifer, Grant, and Brian. Strength: Bear Complex Conditioning: 35 Sit-ups 25 Squat Jumps MAX plank hold MAX squat hold Rest & Repeat  Guess what...Barbells for Boobs is TOMORROW and we are currently sitting at 70% of our fundraising goal! Please spread the word, ask friends and family for donations, and get ready to ROCK the workouts!
Strength: Bear Complex Conditioning: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch Lateral Hops over Barbell Supermans  Strength: Bear Complex
Conditioning: 2 Rounds 30 OH plate lunges (45/25#) 30 KB Swings (55/35#) 30 Push-Ups 30 Plate Sit-Ups  photo: Philip Sanfilippo Now that the dust has settled from the concrete work at the box, we're stirring up a little dust with our back-end systems. Each of you will receive an email in the coming days about a change to the way we process membership payments (plus two more fun facts). If you are a current member and do not receive an individual email by Monday night, please let us know.
Strength: Bear Complex Conditioning: 3 Rounds 15 Pull-Ups 15 Box Jumps  Please help us send tons of good mojo and "lift heavy" vibes to Jennifer Perrier as she heads into her first-ever USAW (U.S.A. Weightlifting) event tomorrow at Bluegrass Barbell in Louisville, KY! Good luck, Jennifer - you've worked hard, you're strong, and you're ready for this - now, go get it!
Today, you guys are going to work up to a 1RM Bear Complex. Details are on the whiteboard. Enjoy!  We installed the new PR Bell Friday afternoon, and we've already had a handful of people use it to celebrate their successes - Bob got his first unassisted pull-up; Jason Pepin hit 10 unbroken kipping pull-ups; Charlotte made her way across the monkey bars; and Holland reached her assisted HSPU goal!
For those of you unaware of the PR Bell's function, it's there to help you celebrate the moment each time you hit a 'Personal Record.' Give it a ring when you hit a new max weight on a lift, master a new skill, or PR on a workout time. Each of you have made huge gains with your strength and fitness, so this bell should be ringing off the hook! Who's next? Strength & Conditioning: 5 Rounds 7 Bears (95/65#) 10 Sit-ups 1 Bear = Power Clean Front Squat Push Press Back Squat Push Press *Compare to 6-2-12  Think about those yummy Paleo recipes you guys post and share online...then sign up to bring that specialty dish for Sunday brunch on 12/16. It would be great if you could print and bring a few copies of the recipe as well so we can swap and learn from each other.
"The Bear" 5 Rounds (95/65#) 7 "Bears" 10 Sit-ups *compare to 6/2/12 1 Bear = Power Clean Front Squat Push Press Back Squat Push Presss  Please help us welcome the newest graduates of the 101 program! From left to right: Bob, Kelsey, Amanda, Thomas, and Manda. Be sure to say hello and get to know these crazy characters as they enter the regular classes in the coming days.
Also - be sure to congratulate Barbara Ford for conquering the monkey bars last night! Strength: Bear Complex (3-3-3) Conditioning: 3-5 Rounds 10 KB Swings (as heavy as possible) 10 Box Jumps (as tall as possible)  Day 2 of the Paleo Challenge is now underway. We hope you had a 100% perfect day 1 with zero slip-ups! Go grab a healthy breakfast (omelet with spinach, onions, and mushrooms cooked in coconut oil; steak and eggs with avocado; or sausage, bacon, and an apple with almond butter...just a few ideas), then join us today for a little fun with a popular conditioning movement called "The Bear Complex." Ohhh yeeeeaaaah!
5 Rounds of: 7 Bears (95/65#) 10 Sit Ups *compare to 1/14/12 1 Bear = Power Clean Front Squat Push Press Back Squat Behind-the-Neck Push Press  Allow us to introduce you to "The Bear Complex." We're going to add some weight and situps to this popular conditioning movement and have some fun with it today!
5 Rounds of: 7 Bears (95/65) 10 Sit Ups 1 Bear = Power Clean Front Squat Push Press Back Squat Behind-the-Neck Push Press |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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