by ctf_admin | Sep 15, 2015 | Daily Workout
MOB: Full body mobility. WU: Wall pulls. 20x/leg. 2:00 of jump rope/double under practice. 10 weighted sit-ups. R: Day’s movements. C: For time: Buy In: 800m run 40-30-20-10-20-30-40 reps of Double Under Weighted Situps 25/15 (weight rests on chest) Cash Out:...by ctf_admin | Sep 14, 2015 | Daily Workout
MOB: Full body mobility WU: 5 pullups. 5 Push Press. 5 Thrusters. R: Day’s Movements. S: Push Press. 20 minutes to a 2RM. C: 4 rounds for reps of: :30 max thrusters 155/105 :60 max strict pullups :60 rest LII: Weight of choice. LI: Weight of choice. Subs of...by ctf_admin | Sep 13, 2015 | Daily Workout
MOB: Full body mobility WU: 5 OHS. 5 T2B. R: Movements S: Back Squat. 20:00 to a 3RM. C: 3 rounds. 3:00 work/:60 rest 4 OHS 135/95 8 T2B LII: Weight of choice. LI: Weight of choice. Subs of choice. PWMOB: Full body mobility. Chisel: S: 5 rounds of: 10 Goblet squats +...by ctf_admin | Sep 11, 2015 | Daily Workout
MOB: Full body mobility WU: Review all movements. C: “THE CTF 60” 60 Weighted Strict pullups 35/15 60 Evil Wheels 95/65 60 Floor Press 95/65 60 Back Squat 95/65 LIII: 40 reps at rx’d weights LII: Weight of choice. LI: 35 reps of each at weight of...by ctf_admin | Sep 10, 2015 | Daily Workout
MOB: Full body mobility WU: Review Power Clean and Hang Power Clean. R: Power Clean. Hang Power Clean. Burpee S: Power Clean. 20:00 to a 2RM. C: 4 RFT OF: Max HPC @ 70% of today’s 2RM in :30 15 burpees LII: 10 burpees LI: Weight of choice. Burpees of choice at...by ctf_admin | Sep 9, 2015 | Daily Workout, Wellness
If you’ve been following along with our FMS series, you’ll know that we discovered quite the “needs improvement” in Coach Craig’s shoulders. In order to fix the pattern, we have to strategically test and re-test finding the corrective...