by ctf_admin | Mar 20, 2015 | Daily Workout
by ctf_admin | Mar 20, 2015 | Daily Workout
Open gym starts at 8am! SQ: “Let every bead of sweat motivate you a little bit more” MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles. WU: 9am arrival recommended. 2 rounds of 5 BB Hang Cleans, 5 BB Push Press or 5 HSPU. Workout 15.4Â RX and Teens...by ctf_admin | Mar 19, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 6 OTB burpees. REVIEW: Power Clean. OTB burpee C: 21-18-15-12-9-6-3 reps for time of: Power Cleans 135/95 OTB Burpees (both feet must pass over the bar at the same time) PURPOSE: Stamina. Intensity. WE DO NOT...by ctf_admin | Mar 17, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 10 pushups. 10 BB push press. 10 4-count flutter kicks. 400m run. REVIEW: Pushup. Push Press. 4-count flutter kick. Run technique. C: 100 Pushups 1 mile run 100 BB Push Press  45/35 1 mile run 100 4-count...by ctf_admin | Mar 17, 2015 | Daily Workout
by ctf_admin | Mar 16, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 10 DL. 10 box jumps. REVIEW: Deadlift. Box Jumps. S: Deadlift. Take 15 minutes to find a tap and go 10RM. C: EMOM for 12:00 of: Even rounds: Max Deadlift in :20 Â 275/185 Odd rounds: Max Box Jump in :20...