by ctf_admin | May 12, 2015 | Daily Workout
MOB: Full body mobility. WU: 20 wall pulls per leg. 400m run. 3:00 jump rope/double under practice REVIEW: T2B S: Max T2B in 4:00. C: Annie 50-40-30-20-10 reps for time of: Double Unders Situps THIS WORKOUT HAS A 10:00 CAP. Rest 3:00 then: 2x400m run rest 1:1 LIII:...
by ctf_admin | May 11, 2015 | Daily Workout
MOB: Full body mobility. WU: 2:00 jump rope. REVIEW: Split Jerk. B/R pushup. Max burpee box jumps. S: Split Jerk. 15 minutes to a 1RM. C: For reps: Max B/R pushups in 4:00. Rest 2:00. Max Burpee box jumps in 4:00. 24/20 (step up/step downs recommended) LII: Height of...
by ctf_admin | May 8, 2015 | Daily Workout
On Memorial Day, Monday, May 25, we party with CrossFit 843 on the beach for Murph. Martin Catalioto, owner of CF 843, has a killer event planned and invited us to join. I can’t wait. You guys are gonna love it! (All the details coming soon.) Memorial...
by ctf_admin | May 7, 2015 | Daily Workout
Power Speed Endurance, A Skill-Based Approach to Endurance Training Brian Mackenzie, Glen Cordoza If you’re familiar with the Triathlon Bible by Joe Friel, this book is quite similar in that it is your one stop shop for learning how to effectively train for endurance...
by ctf_admin | May 7, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 4 HSPU. 2:00 of jump rope. R: HSPU. Discuss Power Clean & Box Squat Principles. S: Sumo Stance Box Squat. 2 reps on the minute for 10:00 at 70% of your 1RM. C: 10 RFT of: 4 HSPU 1 Power Clean at 90% of your...
