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Burgener Warm-Up


- Coach Mike Burgener's Olympic weightlifting warm up
- complete 3 of each element before moving on



Burpees


- Yea Burpees!



Burpees (w/ knee push up)


- For those that can't do push-ups from the toes.



Chair Sit


- The little sister of the "L" sit.
- Hold this for time with knees tucked in or one leg extended.



Deadlift


- The king of strength exercises. Hamstrings, glutes, back - nothing beats the Deadlift!



Dips


- lower so that your shoulders are lower than your elbows



Dumbbell Squat Cleans


- jump and land. Violent! Go for it!



Tuck & Extends


- maintain neutral torso throughout exercise. Move body as little as possible while moving arm and leg



Hip / Back Extensions


- Great exercise for strengthing the posterior chain muscles




Front Lever / Back Lever


- A gymnastic strength skill
- Try it as shown or with both legs out straight.



Front Squats


- Puts your back in a mechanically advantageous position with the load in front of your center of gravity.
- Keep your elbows up high, your back arched and chest up on this one.



Glute / Ham developer Sit up


- I have yet to find an abdominal exercise that puts your abs under more duress, especially when done all the way to the floor.




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CFLA Upcoming Events
Mon, Apr 21 - Fri, Apr 25, 2014
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We've worked hard during Cycle 4 - Time for Fun Week!

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Mon, Apr 28, 2014
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