by ctf_admin | Feb 18, 2015 | Daily Workout
3 Hang Power Cleans at 80% of day’s 1RM. 6 Ring Dips This workout has a 10:00 cap. LIII: 3 ring dips. LII: 6 dips at sub of choice. LI: 3 dips at sub of choice (try a harder sub!!) PWMOB: Lax ball in C/S/B/G, forearms. Stretch triceps. Advanced: Dips on the high...by ctf_admin | Feb 17, 2015 | Daily Workout
MOB: Dynamic mobility with coach. WU: 1:00 of jump rope. 2 rounds of :30 double under practice/:30 rest. 10 wallballs. 400m run REVIEW: Double Unders. Situps. Wallballs. Run C: For time: Run 1 mile 100 situps 100 wallballs 20/14 100 double unders Run 1 mile *You must...by ctf_admin | Feb 17, 2015 | Daily Workout
by ctf_admin | Feb 16, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 5 Push Jerk. 5 Deadlift. 10 tuck jumps. REVIEW: Push Jerk. Deadlift. S: Push Jerk. 15 minutes to a heavy single. C: CF Open Workout. 13.2. *Step up/Step downs are okay for ALL box jumps. MEN –Â includes...by ctf_admin | Feb 15, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 5 BB OHS. 5 BB Back Squat. 5 C2B pullups. REVIEW: OHS. Back Squats. C2B pullups. S: Back Squat. 3-3-2-2-1-1-1. Rest as needed between sets. C: AMRAP in 10:00 of: 5 OHS 135/95 6 C2B Pullups 7 Burpees LIII: Weight...by ctf_admin | Feb 14, 2015 | Daily Workout
The gym is closed. See you on Coligny Beach at 9:30am and then off to Aunt Chilada’s for brunch afterward! Happy Valentine’s Day! Get more details on Facebook here. The Workout. Winning Team in Rx’d and Scaled (scroll further down for scaled) will...