Wednesday. 8.27.14

Wednesday Motivation:

AWWWW YEAHHHH!!! The new website has arrived!
(feel free to click through and let us know of any hiccups you find as we work out the kinks!)

TONIGHT! 7:45pm. “How To Get Your Groove Back”: Your gym experience is the key. A 60-minute seminar from Coach Craig on how to re-set your life after a hectic summer. Free to all CTF Members. $20 for non-members. Space is limited.
8/28. CTF Fantasy Football League Draft goes down. Contact Jason Todd at for more info.

8/30. Pediatric Cancer Fundraiser. RET. Gym Closed.
MOB: Shoulders. Hips. Hamstrings. Ankles.
:90 of double under practice
10 Goblet Squats
800m run
REVIEW: Plank Hold. Goblet Squat. Double Unders.
S: Plank Hold. You have 5:00 to accumulate 3:00 in a plank hold (no elbows).
If you got to 3:00 last week, try 3:30. If you got to 3:30, try the full 5:00.
C: 3 rounds for time and reps:
Max Goblet Squats in :45 70/53
Max double unders in :60
800m run
*Record total time, total double under reps, total goblet squat reps.
PURPOSE: Stamina. C/R Endurance.
LII: Weight of choice.
LI: Weight of choice. 400m run/walk. Single unders/toe taps to a plate okay.
PWMOB: Full body rollout.

Advanced: KB Pistols at weight of choice. (alternating legs)

Endurance: None

The Mar: What’s your favorite childhood memory?

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