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TUESDAY 190205

Announcements: -Be sure to register by Feb 11th to get your shirt for the Community Open!   Warm-up: Individual… Row or Bike or Jog Crossover Symmetry 12 Banded Good Mornings Group…. 200m Jog 12 Trunk twists 12 Waiter Bows 5 Inch Worms in Place 10…

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MONDAY 190204

Announcements: -Sign up for the Community Open by February 11th to get your shirt!   Warm-up: Individual… Row or Bike Box Top Pigeon Stretch Spiderman Pose Group… 15 seconds Plank/15 seconds Rest (transition) Prone on Palms Hollow Hold Side Plank Left Side Plank Right Superman…

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SATURDAY 190202

Announcements: -Sign up for the Community Open Tournament at the check in desk! (February 11th is the deadline to be able to get a shirt)   Warm-up: Individual… Row or Bike Crossover Symmetry 12 Dislocates Group… Coaches Choice…   Fitness: Teams of 3 (30:00 Time…

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February Athlete of the Month: Erica White

When did you start with Cumming Strength and Fitness? I began at CSF 3 ½ years ago and never looked back. Favorite Workout?   I don’t have a favorite workout per-say but I definitely dig the ones with all the weights and I love a…

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FRIDAY 190201

Warm-up: Individual… Skip Rope 2 minutes Crossover Symmetry 10 Hollow Rocks Group…. Row 100m 10 Squats 10 Sit-ups Row 100m 10 Jumping Squats 10 Knees to Elbows Row 100m 10 Barbell Thrusters 10 Toes to Bar Review the movements and setup….Hit the restroom and grab…

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THURSDAY 190131

Warm-up: Individual… Row or Bikes 12 Banded Good Mornings Group…. Jog Down and Back 3 times 5 Inch Worms 10 Scorpions 10 Cat and Cows 10 Waiter Bows 10 Goblet Kang Squats Review the Deadlift and take 7 minutes to build to a working set……

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WEDNESDAY 190130

Warm-up: Individual… Row 500m Crossover Symmetry Group… 12 Dislocates 12 Good mornings Cobra Pose 30 sec Downward Dog pose 30 sec 10 Push ups 10 Squats :30 sec bar hang +10 beat swings :30 Handstand hold Discuss goat work options and setup….   Skill and…

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TUESDAY 190129

Warm-up: Individual… Row or Bike Stretch hips Group… Jog down and Back 3 times High Knees Down Spiderman Back Tabata Planks (focus on solid neutral spine) Review the Back squat Take 7 minutes to build to working weights.   Strength and Skill: Back Squat *Set…

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7 Tips to a Better Immune System

Do you feel like you’re always getting sick? Like you catch every cold out there, and even the flu shot you get doesn’t prevent your body from catching it each year? Or are you prone to infections? UTIs have just become a part of your…

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MONDAY 190128

Warm-up: Individual… Row or Bike Crossover Symmetry Pigeon Stretch Group…. 12 Dislocates 12 Trunk Twists 12 Good Mornings 10 In place OH PVC Lunges Bunny Hops Down Butt Kickers Back 10 Push ups     Strength and Skill: Five sets of: Push Press x 3-4…

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