by ctf_admin | May 30, 2016 | Daily Workout
MOB: Full body WU: 10 situps. 200m run REVIEW: Movements S: Strict Shoulder Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 15# WU SETS: 1×5@40% 1×5@50% 1×3@60% WORK SETS: 1×5@65%, 1×5@75%, 1x Max Reps@85% C: AMRAP in 12:00 of: 20 weighted...
by ctf_admin | May 28, 2016 | Daily Workout
On Monday we honor Memorial Day with Murph. If you haven’t signed up for The Murph Challenge yet, feel free to do so! There is one class only on Monday at 9am. After class we will be headed to the beach in front of Pool Bar Jim’s to honor the remainder of...
by ctf_admin | May 27, 2016 | Daily Workout
There is ONLY ONE OPEN GYM TODAY: 7am to 8am And ONLY ONE CLASS TODAY: 8am to 9am. After that is the Feats of Strength Throwdown… and YOU’RE ALL INVITED!!! DUH!!! MOB: Full body. WU: Review movements C: As One Team in 25:00: Max Meters Rowed. Max Over The...
by ctf_admin | May 26, 2016 | Daily Workout
MOB: Full body WU: 5 Power Cleans. 5 HSPU. R: Movements. S: Bench Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 10# 1×5@40% 1×5@50% 1×5@60% C: 21-15-9 reps for time of: Power Clean 135/95 HSPU THIS WORKOUT HAS A 10:00 CAP! LIII: 15-12-9 at...
by ctf_admin | May 25, 2016 | Daily Workout
MOB: Full body WU: 3 OHS. 6 Burpees R: Movements S: Back Squat. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 20# 1×5@40% 1×5@50% 1×5@60% C: EMOM for 10:00 for total volume and total reps of: 3 OHS 6 OTB Burpees (both feet over the bar at the same time)...
by ctf_admin | May 24, 2016 | Daily Workout
MOB: Full body WU: 20 wall pulls per leg R: Mid-foot strike vs. heel strike C: Run a 5k for time. LII: 2 miles LI: Run/walk 1.5 miles PWMOB: Full body rollout Advanced: Wear a 20# vest Endurance: Go faster
