by ctf_admin | Jan 31, 2017 | Daily Workout
MOB: Full body WU: 5 Pull Ups. 10 Sit Ups. 10 Air Squats C: For Time: 1 Mile Run 20 Pull Ups 30 Air Squats 40 Sit Ups 800m Run 40 Sit ups 30 Air Squats 20 Pull Ups 1 Mile Run THIS WORKOUT HAS A 35:00 CAP! Option 1: 10 pullups Option 2: Pullup sub of choice. Option 3:...
by ctf_admin | Jan 30, 2017 | Daily Workout
MOB: Full Body WU: 5 HSPU. 10 Mtn Climbers. :60 jump rope S: Ring Dips. EMOM for 8:00. :15w/:45r C: AMRAP in 14:00 of: 10 HSPU 20 2Ct. Mtn. Climbers 40 Double Unders Option 1: 5 HSPU Option 2: Subs of choice for HSPU. Option 3: Subs of choice for HSPU and :40 DU...
by ctf_admin | Jan 29, 2017 | Daily Workout
MOB: Full Body WU: 5 BB Power Cleans. 5 BB Ft. Squat. 200m run S: Back Squat. 5×5 @65% 1RM. Start the clock. Begin a set at 0:00, 2:00, 4:00, 6:00 and 8:00 marks. Focus on TECHNIQUE and SPEED out of the bottom! C: AMRAP in 12:00 of: 5 Power Cleans 115/75 10 Front...
by ctf_admin | Jan 29, 2017 | Blog
by Craig Hysell In almost a decade of coaching, I have yet to see anyone “outrun” a bad foundation of values, principles or physical training. Conversely, doing the hard work up front to consistently cultivate positive, disciplined habits seems to pay off...
by ctf_admin | Jan 27, 2017 | Daily Workout
MOB: Full body WU: Review movements For Time: In Teams of 3. Row 500 cal. P1 Rows P2 15 Wall Balls 20/14 P3 200m Run Switch on rower when P2 & P3 are done. Rotate accordingly until calories are met. Option 1: 400 cal Row. Weight of choice. Option 2: Add a fourth...
