STRONGEST Soldier And Workout 2017

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OK guys.... Congratulations. You've made it through the tough part of the Winter Circus. Only two workouts left: MoDuLaR, and our Circus grand finale, The 12 Days of Christmas, which will be Friday, December 22nd at 5:00 pm, with Choir practice afterwards.

Friday will also be the last training day until Wednesday, December 27.

We have some very good news. Our building has been purchased. The plan is complete renovation on the Dojo side, and for the first time in many years, a promise to make some much needed repairs to our building as well.

Thanks for another great day at CFSF. Thanks for your enthusiasm, and fuel.

CFSF

Inspiration: Be Great, Powerful Beyond Measure - Are you a Spartan?

"Great moments are born from great opportunity. And that's what you have here tonight boys. That's what you've earned here tonight. One game. If we played 'em ten times they might win nine. But not this game. Not tonight. Tonight, we skate with 'em.

Tonight, we stay with 'em and we shut them down because we can! Tonight, we are the greatest hockey team in the world. You were born to be hockey players, every one of ya. And you were meant to be here tonight. This is your time. Their time- is done. It's over

I'm sick and tired of hearin' about what a great hockey team the Soviets have. Screw 'em! This is your time. Now go out there and take it!"

-Herb Brooks, (1937-2003) 1980 Men's Olympic Hockey coaches team speech before defeating the U.S.S.R. 4 goals to 3 on February 22, 1980.

USA

We are back on Blogger.

20 Hip Mobility Exercises - Hip Stretches

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September brings cooler air, a Savage race, and the JFBM4. That's a lot to look forward to. We finished August with a real mother grabbing workout that only a couple of guys got. Good job you mutants. The rest of us exercised rigid flexibility with a couple of different options.

21-15-9:
Body weight bench press
Bar muscle-ups (*ring)

Eric- Rx  72/90 reps 22:30
Todd- Rx  25:55*

-option 1-

5 rounds:
135 pound Clean & jerk, 3 reps
9 Pull-ups
9 Dips

Todd McK- 65  12:35
Paige- 45  17:55
Juan- 95  8:50
Joan- 35  15:09
Candice- 65  9:21
Casey- Rx  11:22
Tammy- 65  10:10
Caroline- 55  9:45
Teresa- 85  9:39
Caitlin- 55  8:23
Tommy- 95  14:50 ^full Clean
T- 115- 8:51

-option 2-

10 rounds:
10 Pull-ups
10 Slam balls

Sara- (8) 16  12:04

Great workouts(s) everyone! Isn't it nice to have options? Yes.

Rep 73 of 90. Ouch! That's gonna leave a mark...

PUSH!

Last rep. Good job Todd!

Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong fuel, and most of all, thanks for choosing CFSF!

Movement = Life.
CFSF