by ctf_admin | Feb 22, 2015 | Daily Workout
MOB: WU: REVIEW: S: Box Squats. 2 reps EMOM for 10:00 at 65% of your 1RM back squat. WORK ON TECHNIQUE AND EXPLOSIVENESS! C: 3 rounds. AMRAP in 3:00 work/:60 rest: 10 OHS 95/65 10 Pullups Record total reps for each round to board. LIII: 5 OHS and 5 pullups LII: 10 OHS...by ctf_admin | Feb 20, 2015 | Daily Workout
TWO RUN OPTIONS TOMORROW 7am @ CTF or 8am @ Pinckney Island with PRC SQ: “The will to win means nothing without the will to prepare.” – Juma Ikangaa, 1989 NYC Marathon winner MOB: Hips. Hamstrings. TSpine. WU: 15 Back to Wall per leg, 400m Run Skills...by ctf_admin | Feb 20, 2015 | Daily Workout
MOB: Full body rollout and dynamic mobility with Coach. WU: 5 thrusters. 5 OTB facing burpees REVIEW: Thruster. OTB facing burpee C: CrossFit Open Workout 14.5. Note: These are over the barbell facing burpees. MENÂ –Â includes Masters Men up to 54 years old...by ctf_admin | Feb 19, 2015 | Daily Workout
Last day to sign up for the CTF Intramural Open!! THE DRAFT goes down tonight at The Porter & Pig! Get in The Game! MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 5 front squats. 5 snatches from mid-shin. REVIEW: Front Squat. Snatch. S: Front Squat....by ctf_admin | Feb 19, 2015 | Daily Workout
Most people fail when trying to combine strength work and endurance training because of three things: poor timing, too many repetitions and unnecessary exercises. What I’ve found over the last three years is how to combine the two worlds and take out all the fluff....by ctf_admin | Feb 18, 2015 | Daily Workout
MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles. WU: 5 BB Power Snatch. 2 KB power snatch per arm. 100m KB farmer’s walk. REVIEW: Power Snatch. KB power snatch. One-arm farmer’s walk. S: Power Snatch. 15 minutes to a heavy tap and go 2RM. C: AMRAP in 10...