Wednesday Night Social

600pm from the Shops of Starwood. 630pm from Run On Frisco. 
Hope to see you tonight.

Social Run Canceled

Temp is dropping and the winds are picking up.  Stay warm tonight. Tuesday morning track will also be canceled

Monday 1/27/14

Social run 7pm...3-4 miles EZ
Stretch and foam roll

This is a rest week...until Thursday.

Thursday 1/23/14

Yoga 7pm at the gym.

Interval Workout
1.5M run
40 Power Squats
30 Physioball Passes
20 Push Press
10 Physiovall Rollouts
1.5M run

Wednesday Socials

6am at the gym
6pm at The Shops of Starwood

Check the calendar for more workout times.

Tuesday 1/21/14

Track
3-5 X 1000
10 Push Ups and Squats between runs
Keep runs 5-10 seconds of each other.

Monday 1/20/14

Social run 7pm.

Tabata squats

Congrats to all Houston Marathon runners.  What's next?

Thursday 1/16/14

HILLS
3 X 60 second fast/30 seconds walk...EZ run down.
Try to use a half mile hill.

Treadmill do same and set the incline at 6-8 percent for 1/2 mile.  0 percent half mile easy.

Tuesday 1/14/14

Track
6X800
10 burpees btw runs
10K pace
Rest 2 minutes after burpees

Monday 1/13/14

Social run 700pm

30-45 minute EZ

Tabata Sit Ups and Jump Lunges

Weekend 1/10-1/12/14

Friday
Off Day. Stretch. Work on hips/glutes/core w/ physioball and bands.

Saturday
3 mile benchmark. See run on website for route. 

Ultra group will run an extra 1.5 miles after strength work...
5 rounds
5 thrusters/10 push ups

Sunday
30 minute EZ

Ultra... 1 hour run and strength
40 of each
Deadlift/floorwiper/pull up/snatch/box jump/push up

Thursday 1/9/14

Yoga 700pm.

Wednesday 1/8/13

Two social runs...AM and PM.
600AM...FRC gym
600PM...Shops of Starwood

And if just want to workout.
Physioball Complex 10 Rounds

Tabata interval
Sit Up
Push Up
Box Jump
Perform all 3 exercises in order for 8 rounds. 

Tuesday 1/7/14

Track
40 minutes for distance

10 minute run
5 Burpees
10 Push Ups
15 Squats
Repeat

Monday 1/6/14

New Season.  Social Run Tonight @ 7PM

30 Minutes EZ

Balance 2 X 10
Single Leg Woodchopper
Hot Cross
Balance Reach

Strength and Endurance
Tabata Push Ups

Saturday Morning Run

We will have a Saturday morning run 730AM from the gym. The run will be a minimum of 3 miles. There will also be a 915AM info session to go over the new programming for 2014.  Hope to see you there and dress warm! 2014 FRC Brochure