MondayUpper Body Pressing, Hinge work (clean, snatch, swing, deadlift) and a mono structural movement like running, rowing or bike.  This will be a longer style of workout with lower loading. Our goal will be to work over the 20 minute mark each Monday.  TuesdayFront Squats We are going to have two progressions to follow here.  Fitness … Read more

Summer Oly is HERE

Coach Laura is back with our Summer Olympic Lifting Cycle! Spots are limited so if you want to improve your Clean & Jerk and Snatch, now is the time! Click HERE to sign up! The cycle kicks off on June 22 and will go through August 12. Every Tuesday and Thursday, you’ll meet in the … Read more

CFH Comp Team season recap

We are so proud of our competitors this season (and every season). When you see Hana Machover, Megan Wall, Ryan Grantham, Austin Clark, Laura Diebold, Mike Vigorita, Britt Priddy, Matt Davidow, and Candace Rubenstein around the gym, congratulate them on all their hard work and a very successful season after a year of hardship and … Read more

Small Group Body Comp Coaching

What is IA’s Body Composition for Performance Program? What: Initial Meet: In Body + Performance Goal-Setting + Strength or Conditioning Test-In Weekly Work: 3 Days of Strength or Conditioning Programming + Nutrition Habit Focal Points for Individual Performance Goals Assess Progress: In Body + Strength or Conditioning Test-Out  When:   June 5th – July 25th (7 … Read more

Box Squats

Check out Coach Kelsea and her Box Squat video. What a great movement for the posterior chain! If you are looking to step up your squat game and add load to your squat the Box Squat is a great movement. The box squat can always be used for athletes with mobility issues, depth problems or … Read more

Capacity for a Cause

Capacity for a Cause is LIVE: Click HERE Calling athletes of all ability levels to throw down for a good cause! Capacity for a Cause is the first of our annual competition for Community of Strength Project. Your registration fee will go directly towards supporting Community of Strength Project, so we can continue to provide free fitness … Read more

Golf Tournament

The Community of Strength Project 2021 Golf Tournament is on, friends! When: Monday June 28th Where: Compass Pointe Golf Courses9010 Fort Smallwood RoadPasadena MD, 21122 Time: Registration 8:00am, Tee Off 9:00am Get your friends together or sign up as a single below for a fun day and a good cause! Foursome/Twosome/Single Foursome $617.00 USDTwosome $312.00 … Read more

The Dumbbell Curtis P

The Dumbbell Curtis P is a great total movement that we will throw in workouts. Check out our video demo where we go over proper form and technique when doing the Curtis P.

The Jefferson Curl

Using weights to gain mobility, fix movement patterns and possibly rehab injuries are often overlooked. We think of using weights to fight against gravity which in turn would build big strong, bulging, huge muscles. Well weights can also be used with gravity. Moving through full range of motion at your joints is usually a good … Read more

Lift off is back!

Coach Laura’s current Olympic Lifting Cycle will be wrapping up on May 6th and we are bringing back the Lift Off! This is a mock Olympic Lifting Meet to close out the cycle. Athletes in Oly will be participating but we will also open it up to all IA members!  Mark your calendars for Friday May 7th … Read more

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