by ctf_admin | Mar 22, 2017 | Daily Workout
MOB: Full body WU: 3 rounds: :30 of double under practice/:30 rest. 5 Push Press. 5 Hang Snatch. S: Push Press. EMOM for 7:00. 2 reps at 75% of 1RM. Work on SPEED AND TECHNIQUE! C: AMRAP in 10:00 of: 30 Double Unders 10 Hang Snatch 75/55 (Squat or Power Snatch okay)...
by ctf_admin | Mar 21, 2017 | Daily Workout
MOB: Full body. WU: Review movements. Find weights. C: With a 25:00 running clock complete the following: Run 2 miles then AMRAP in the remaining time of: 6 Hang Power Cleans 135/95 4 Front Squat 135/95 2 S2OH 135/95 Option 1: Weight of choice Option 2: Run, run/walk...
by ctf_admin | Mar 20, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 5 BB Deadlifts. 10 KB swings. 400m run. S: Deadlift. 2 reps. EMOM for 10:00 at 65% of your 1RM. FOCUS ON SPEED AND TECHNIQUE! C: 8 rounds for time of: 20 KB swings 53/35 (Russian or American style is fine) Parking lot sprint (out front door-...
by ctf_admin | Mar 19, 2017 | Daily Workout
MOB: Full body WU: 5 BB Strict Press. 5 BB Thrusters. 5 Pullups. 800m run. S: Strict Press. 15 min to find a 1 rep max C: “Running Jackie” For time: 800m run 50 Thrusters 45/35 30 Pull Ups THIS WORKOUT HAS A 12:00 CAP! Option 1: 20 pullups. Option 2: 35...
by ctf_admin | Mar 19, 2017 | Blog
by Ed Sealy The Open has almost wrapped up! What will we do for our creepy Dave Castro Thursday announcements now? It also happens to be that time of year where businesses take their first look at quarterly performance and in this case that would be the 1st Quarter....
