HEY EVERYONE! IN CASE YOU AREN'T QUITE UP TO SPEED ON ALL OF THE NEW-ISH CLASS NOMENCLATURE...CLICK THE LINK BELOW FOR OUR CLASS DESCRIPTIONS. THIS LINK IS PERMANENTLY AVAILABLE IN THE DROP DOWN MENU AT THE TOP UNDER "SCHEDULE". 

CLICK HERE TO LEARN OUR CLASS DESCRIPTIONS

SPECIFICALLY WITH REGARDS TO THE THURSDAY EXPRESS CLASSES: KNOW YOUR MOVEMENTS BEFORE COMING TO CLASS. IF YOU DON'T KNOW THEM, BOOK IN TO ONE OF Q'S ONE ON ONE SLOTS AND GIVE YOUR MOVEMENTS SOME PERSONAL ATTENTION SO YOU ARE READY TO ROCK DURING THESE WODS!

For those of you who are interested in getting on board with the rest of us Paleo-minded folk, here's yet another great article by Mark Sisson (Mark's Daily Apple) which talks about those DIRTY GRAINS and WHY WE DON'T EAT THEM - OR NEED THEM!

CLICK HERE TO READ THE ARTICLE. THEN GO THROW AWAY YOUR WHEATIES.

NOT ONLY DID DEVO ROCK HER FIRST MU,

BUT DIESEL AND DRAGO SET SOME PR'S

WITH THE 1RM OHS! 

CLICK HERE TO VIEW: "GOT OHS? CHILD PLEASE!"

SHE DID IT!

Congratulations STACEY FONAS!

Stacey can proudly claim the title of

"First Female to Muscle Up at CFDRB"! 

CLICK HERE TO VIEW HER IN ACTION

Lately, we've been drilling you with the "Burgener Warmup". While some of you might see our reasons for doing so as obvious - others maybe not so much. I want to be sure you have a clear understanding as to WHY we do it - even if you haven't yet reaped the rewards from engaging in this daily practice.

Coach Mike Burgener explains it best in his self-titled article in the CF Journal:

This warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk. - Coach B.

The sequence is as follows, always in this order:

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

For details on each point in this sequence, how and why we do each one, follow the link below to read the entire CFJ article. For further information, click the hot link for "Burgener Warmup" on the right hand side of our main page. 

CLICK HERE TO READ CFJ ARTICLE " THE BURGENER WARM-UP"