April 23, 2014


April 23, 2014

Stretching Class Tonight

Joe is leading a dynamic stretching class at 6:30 PM tonight (Wednesday). Dynamic stretching mean stretching while moving.

And on the subject of stretching and warm-up, read THIS article. As we’ve suggested in our “CFVB warm-up,” you must increase body heat and blood flow before working out. That’s why you start with the Airdyne followed by dynamic movements. Starting your warm-up by walking in and tugging on a band or touching your toes isn’t effective.

In case you need a refresher, here’s our warm-up (it can always be found in the Mobility link on this website):


Workout of the Day
For time:
Buy in: 50-calorie Airdyne, then
3 rounds of:
20 dumbell snatches, alternating 55/35
3 rope climbs
15 hand-release push-ups

Midline: 3 sets of –
Accumulate 1 minute in hollow body position
10 Russian KB swings

Bonus skill work: 
Spend 5 minutes on handstand or handstand walking

Post your scores to the Whiteboard.