Wednesday. 9.27.17

Beginning October 1 you will only be able to find our workouts on SugarWOD (Sign up here!). This will be for CTF members only. If you’re interested in individual or gym programming, please contact Craig at Thanks!

Buy In: 1 mile run.


150 wallballs 20/14.
EMOM perform 10 double unders. Start with double unders after run.

Option 1: 6 double unders. Weight of choice.
Option 2: 3 double unders. Weight of choice
Option 1: 15 single unders/toe taps. Weight of choice.


Intention: Go for a mile. Run it, walk it or row it for 1 mile. Go for 150 wall ball shots. Scale to a lighter ball, go for a lower target, if you need to scale… but go for 150 wall ball shots. Why? Because everyone in this gym can do more than they think they can. Get outside of your comfort zone and watch the miracles happen! Jump rope transitions should take NO MORE than 15 seconds to keep up the INTENSITY!

Advanced: UB DU
Endurance: None

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