by ctf_admin | Sep 16, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. Shoulders. WU: :60 of jump rope :60 of double under practice 400m run. REVIEW: Muscle Up. S: :15 of max strict muscle ups EMOM for 10 minutes. LIII: 1 strict muscle up LII: :15 of max muscle ups EMOM for 10 minutes. LI: Ten minutes of...
by ctf_admin | Sep 15, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: Pullups 6/3 12 Wallballs 20#/14# REVIEW: Back Squat. Pullups. Wallballs. S: Back Squat. Take 25 minutes to find a new 1 RM. WU. 5×50% 5×60% 3×70% 3×80% 1×90%. 1-1-1. C: AMRAP in 10 minutes...
by ctf_admin | Sep 14, 2014 | Daily Workout
Struggle with double unders? Join the club. Few people come into CrossFit being able to bust out double unders. Everyone is different, some people catch on pretty quickly and for others it takes months, maybe even years to dial in on this double under shit, and even...
by ctf_admin | Sep 14, 2014 | Daily Workout
Endurance Sweet Quote: “Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.” – William Faulkner WU: 400m,10min dynamic mobility w/Coach Dan! SKILL: BOF 3x 10 with forward lean Stable arm 3x...
by ctf_admin | Sep 12, 2014 | Daily Workout
Looking for a slow cooker recipe to help out with your meal planning for the week? Check this out… SLOW COOKED PESTO CHICKEN INGREDIENTS: 3 T. Pesto (house made or store bought) 1 1⁄2 lb. Boneless skinless chicken thighs, excess fat removed PREPARATION: • Add...
