by ctf_admin | Mar 30, 2017 | Daily Workout
MOB: Full body. WU: 5 BB Deadlifts. 5 BB Power Cleans. Warmup to weight for workout. C: Using 85% of your Power Clean 1RM perform the following: At 0:00: 6 Deadlifts At 2:00: 3 Power Cleans At 4:00: 6 Deadlifts At 6:00: 3 Power Cleans At 8:00: 6 Deadlifts At 10:00: 3...
by ctf_admin | Mar 29, 2017 | Daily Workout
MOB: Full body WU: 3 rounds :30 of jump rope/double under practice/ :30 of rest. Review Movements. S: Tabata Pull Ups. 8 Rounds :20 work/:10 rest C:Running “Annie” 50-40-30-20-10 DU’s Sit Ups* *After completing each set of double unders + sit-ups,...
by ctf_admin | Mar 29, 2017 | Blog
Army! Spring is in the air and we’re ready to kick off beach season! We have quite a few “surprises” coming your way, but here’s some things you can expect from your favorite gym starting this April. Strength is sexy! Our CrossFit group class...
by ctf_admin | Mar 28, 2017 | Daily Workout
MOB: Full body WU: 200m run. Find your squat weight. For Time: 20 Back Squats @ 50% 1rm 2 Mile Run 20 Back Squats@ 50% arm Barbell shall be taken from the ground. Option 1: 40% Option 2: Weight of choice Option 3: Weight of choice. 1.5 mile run/walk or 3200m row....
by ctf_admin | Mar 27, 2017 | Daily Workout
MOB: Dynamic Mobility WU: 800m run. Review movements CI: EMOM for 10:00 of: 5 hang KB Snatch per arm 53/35 rest 4 minutes CII: EMOM for 10:00 of: 10 Burpees Option 1: Weight of choice. Option 2: Weight of choice. 7 burpees. Option 3: Weight of choice. Squat thrusts...
