When’s the last time you hung on something? SESSION for Thursday 5/14/2020 WARMUP a. Joint Prep – Particular attention to hinge and hip movements b. McGill’s Big Three c. 3 rounds, ramping up speed each round of 5 Air Squats 5 Push Ups 5 Sit Ups 5 Dive Bomber Push Ups 5 Hip Thrusts WORKOUT […]
Miles has the next challenge coming up! Details soon… SESSION for Glace Wednesday 5/13/2020 WARMUP a. Joint Prep – 8 mins Particular attention to wrists, shoulder and hip caps Wrist Mobility Dynamic Wrist Mobility (Elevated) Samson Stretch Cossack Squats Inside Squats BootStrappers 3 rounds of – 12 speed skaters (total) – 12 forward lunge steps […]
SESSION for Tasty Tuesday 5/12/2020 WARMUP a. accumulate 30 quality pike leg lifts b. 7:00 of Useful Jump Rope Exercises WORKOUT every 4:00 for 3 rounds 40 weighted alternating step-ups 40 lunges* *1st set are forward lunges, 2nd set are reverse lunges, 3rd set are curtsy lunges Rest remainder of time and immediately go into […]
From our weekly email communication: Hi FCF Community! We hope you’ve been enjoying the additional class options we’ve thrown into our schedule, including Yoga, HIIT, and Shadowboxing. We will continue to add more options as we develop them. Here are some TIDBITS FOR THIS WEEK: Special workouts with Andrew at 8am Monday, 8am Wednesday, and […]
A happy day to all of the moms in the world! SESSION for Mothers Day Sunday 5/10 WARMUP a. 30-20-10 reps of Jumping Jack Twisting hops Cossack squats WORKOUT for enjoyment: jog for 60:00 * Every 10:00 do 20 Burpees COOL DOWN 2:00 Couch stretch/side HSPU Strength Ladder: E2MOM x2 do 1-2-3-2-1 reps READ: 11 […]
Clear some space, joint prep your shoulders, elbows, wrists, and ankles and enjoy! OTHER SESSION for Saturday 5/9/2020 WARMUP a. 4 mins flowing through hips of glory, find sticky parts and attack it. b. 3 rounds for quality and intensifying each round 10 air squats 10 push ups 10 sit ups c. 10 inchworms as […]
Check out our WEEKEND schedule Saturday whenever you’re ready: Manny’s SHADOWBOXING class – watch for the link here at 10am! Sunday at 10am on Zoom is YOGA with Ivan Sunday at 1pm on IG Live is COOKING with Dave SESSION for Friday 5/8/2020 WARMUP a. 5:00 variety of squats (27 Squats, GB Squats, etc) b. […]
This coming Saturday we have a special SHADOW BOXING class for the FCF community, lead by one of our own, Manny! Emmanuel (Manny) Papoutsakis started training in Krav Maga over 10 years ago and is Level 3 Silver certified through Krav Maga Alliance. He has many years of experience as an instructor teaching both classes […]
Maia doing some farmer’s carries SESSION for Wednesday 5/6/2020 WARMUP Joint Prep for 10:00 with particular attention to wrists, shoulder and hips Wrist Mobility Dynamic Wrist Mobility Elevated Samson Stretch Cossack Squats Inside Squats Bootstrappers then 3 rounds, increasing in intensity and speed every round 12 speed skaters (total) 12 forward lunge steps (total) 12 […]
Raise your hands if you’re legs feel those Rocket Launchers! SESSION for Cinco de Mayo Tuesday 5/5/2020 WARMUP a. Joint Prep, with particular attention to hinge and hip movements b. Movement patterns – Make sure inch worms, drinking birds, hopping, and squatting are emphasized. 3 rounds, increasing in intensity and speed every round 5 air […]
