by ctf_admin | Nov 11, 2016 | Podcast
Craig and Jake sit down with Jonas Stephens, a former Marine, current firefighter and father of two. Jonas talks about The Job, not fitting in, finding yourself and deciding what’s important. His journey can teach us a lot about gratitude, grace and honesty....
by ctf_admin | Nov 10, 2016 | Daily Workout
MOB: Full body. WU: Warmup to 85% of your deadlift 1RM. R: Deadlift WOD: Deadlift 1-1-1-1-1-1-1 reps. Warmup to 85% of your 1RM and begin. Take 3:00-5:00 between sets. A NOTE FROM COACH CRAIG: One of the many differences between CrossFit mainsite programming and...
by ctf_admin | Nov 9, 2016 | Daily Workout
MOB: Full body WU: 5 of each type of pull-up. R: Pullups.\ WOD: For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups Option 1: 25 reps of each. Option 2: L-hang hold for :60 (accumulated). 25 B/A strict pull-ups...
by ctf_admin | Nov 8, 2016 | Daily Workout
MOB: Full body WU: 2:00 of jump rope/double under practice. R: Dip technique and subs. S: EMOM for 8:00. Max dips in :15/Rest :45 Option 1: Subs of choice. C: 4 RFT of: 15 Burpees 51 Double Unders 400m run THIS WORKOUT HAS A 20:00 CAP. Option 1: 30 double unders....
by ctf_admin | Nov 7, 2016 | Daily Workout
MOB: Full body WU: Review OHS and warmup to 80%-85% of your 1RM OHS. WOD: OHS. 5-5-5-5-5. *Try to find a new 5RM. Take 3:00-5:00 rest between efforts. A NOTE FROM COACH CRAIG: One of the many differences between CrossFit mainsite programming and CTF’s strength...
