(216) 316-1566 [email protected]

BFA: Wednesday 8/24/16

Warm-Up: 1000m Row Dynamic Flex: – Lateral Lunge – Crossover Step w/reach back – Drop Lunge (in place) – Straight Leg March + Inchworm Strength 4 rounds not for time – 8e half kneeling Press – 10e standing pallof press – 30...

BFA: Tuesday 8/23/16

Warm-Up: – Roll Calf – Skip series Dynamic Flex: – Knee Hug to Super Lunge + Inverted Toe Touch – Inchworm + Leg Cradle PreHab/Activation: – 20 Dead Bug w/OH Brace (push against wall) – Quad Hip Rotations Strength/ Gymnastic Skill 3...

BFA: Monday 8/22/16

CONGRATULATIONS on another amazing week of testing. Be on the look out for you an updated spreadsheet comparing your last testing numbers to the ones from last week. Hopefully you are happy with the improvements. If you would like to sit down and discuss your numbers,...

BFA: Saturday 8/20/16

*Congratulations on an Amazing Week of Testing! Very proud of everyone! *Join us at Deagan’s at 1:00 to celebrate your accomplishments with the BFA Fam! Warm-Up/ Prep – Coaches Choice In Teams of Two Complete the Following for Time: – Run 600 meters...