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Ring Bridge


- lower yourself with your arms outstretched in front of you.
- don't go so low that you allow your back to arch



Jumping Ring Dips


- technique used to build your strength for ring dips



Ring Dips


- start with ring supports
- lower youself as low as you can into the dip



Ring flys


- keep body rigid and "hollow" using abdominals




Ring Push Ups


- keep body stiff and in the hollow position using your abdominals



Ring Rows


- can be done on rings or on any horizontal bar
- keep your body stiff and your hips up as you pull yourself toward the rings



Romanian Deadlift


- keep knees slightly bent
- back arched, hinge from the hips
- keep bar right alongside legs as you hinge and lower and come back up



Rowing


- think of each stroke as pushing vs. pulling
- rember that you are on a boat simulator. The harder you take a stroke, the faster your boat travels.
- put a pause into the end of your stroke - this is like the follow through in the golf swing and allows your boat to glide.



Shoulder Press


- with no momentum, press weight up and over head.
- over head means locked elbows with arms behind ears



Sit Ups


- keep you feet on the floor, elbows touch knees at top and shoulder blades touch floor at bottom
- can be done with anchored feet



Abmat Sit Ups


- keep your butt on the ground
- move slowly and peel yourself up and off the abmat

The abmat is a great product - small, affordable,easy to use and most importantly, very effective.
Click Here to Order.



Skin the cat


- lower yourself as far as possible without dislocating your shoulders



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

Fri, Apr 25, 2014
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Mon, Apr 28, 2014
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Before we get rolling on Cycle 5, let's do some old school CrossFit workouts

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