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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.




Hollow Rocks


- used by gymnasts to practice the "hollow" position, this ab exercise is very difficult when done correctly
- maintain a hollow position, your back rounded and rock back and forth on your spine



Leg Drops


- the "secret" behind strong lower abs. Press your lower back tightly against the floor when doing any lower abdominal movement.
- the progression from least difficult to most difficult will provide you with lower ab strength and neuro-musuclar coordination.



Knees to Elbows


- more difficult - keep your arms straight.
- more, more difficult - keep your knees straight and bring toes to the bar



“L” Sit


- hold as long as possible with stiff legs and arms. Shoot for 3 minutes!



“L” Pull ups


- The ultimate dead hang pull up. Fantastic for your abdominals as well!
- Maintain a strict L position with your legs as you do pull ups.



Reverse Crunches


- keep your heels next to your butt as you roll up and your lower back on the bench (no arch) as you lower your legs on the way down



Pelvic Rocks


This is a great basic movement to get a feeling for what is meant by "hollow" and what is meant by arched. Having facility with pelvic rocking is essential to good control of the core and torso for all movement - from squats and deadlifts to push ups and leg lifts. It is also great for loosening up tight lumbar erectors.



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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
Body Spec Truck Onsite at CFLA
Body Spec is a very comprehensive body-comp analysis - and it's coming to CFLA!

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

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Sat, May 03, 2014
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Mon, May 05 - Fri, May 09, 2014
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