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Bird Pickers


- focus on lifting your back leg rather than dropping your chest
- be careful - these will rip up your hamstrings!



Box Jumps


- jump and land. Come to full extension before hitting the ground on the way down.



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.



Dips


- lower so that your shoulders are lower than your elbows



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.



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.




Jump Rope variations


- be light in your toes and quick with the rope. Practice different patters as soon as you master one.



Double Unders


- 2 swings of the rope for every jump.
- keys: swing the rope FAST, jump high (duh...)
- Practice!



Knees to Elbows


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



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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
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