(216) 316-1566 [email protected]

BFA: Friday 1.22.16

Just wanted to say that everyone is doing a GREAT job! Saturday will be our next in house mini clinic featuring Coach Pete and Rowing Efficiency. Warm-Up: – Fwd/ Bwd/ Lat x 2 each – Banded Straight Arm Pulldown – Static Glute Bridge w/ Extension...

BFA: Wednesday 1.20.16

Warm-Up: – Hip Add/ Abduction – Quad Hip Rotations – Partner MB Toss – Lateral – Speed Ladder Dynamic Flex: – Transverse Super Lunge – Rev. Lung w/ Twist – 5-10-5 Prep (BB): – Kang Squat – Tall Clean + Front...

BFA: Tuesday 1.19.16

Warm-Up: 2 Rounds – SL Catch – KB Windmill (light) – Running Man – SL Depth Drop (12″) Dynamic Flex: – Lat March R/L – Lat Skip – Lat Lunge – Lat Russian Skip – Half Speed Sled Pulls Speed/ Core: Every 2 min...

BFF: Monday 1.18.16

Strength; 1a.) Front Squat 3 x 6-8 Rest 60 seconds 1b.) Row 3 x 250M Rest 60 seconds 1c.) Up n Down Plank: 3 x 8-10 Rest 60 seconds WOD: 6 Min EMOM 3 Deadlift 3 Burpees 6 Deadlift 6 Burpees 9 Deadlift 9 Burpees 12 Deadlift 12 Burpees etc… Accessory: 1.) Single...

BFA: Monday 1.18.16

First and foremost, a HUGE ‘Thank You’ to the members of the #BlackFlagFam that came out to Grafton over the weekend to support all those competing! We have an amazing community and it’s all because of you! Second… CONGRATULATIONS to Rick, Jay and...