by ctf_admin | Jan 18, 2017 | Daily Workout
MOB: Full Body WU: 10 Air Squats. 5 Squat jumps. 5 BB cleans. 5 Pull Ups S: 15:00 to find a max height box jump. Use spotters and have fun! C: 10! 10-9-8-7-6-5-4-3-2-1 reps of: Pull Ups Box Jumps 24/20 (step up/step downs are highly encouraged) Hang Cleans 135/95...
by ctf_admin | Jan 17, 2017 | Daily Workout
MOB: Full Body WU: 5 burpees. 400m run C: 12! 12-11-10-9-8-7-6-5-4-3-2-1 reps of: Burpees 400m run *finish with a run Option 1: 10! Option 2: 12! with 200m runs. Subs of choice. Option 3: 10! with 200m runs. Subs of choice. PWMOB: Full...
by ctf_admin | Jan 16, 2017 | Daily Workout
MOB: Full Body WU: 5 BB Split Jerks. 5 BB Push Press. 5 BB Ft. Squats. 200m run S: Split Jerk. 20 Min to find a 1RM C: AMRAP in 12:00 of: 6 Push Press 115/75 6 Ft. Squat 115/75 200m Run Option 1: 95/65 Option 2: 75/55 Option 3: Weight of choice. PWMOB: Lax ball in...
by ctf_admin | Jan 16, 2017 | Blog, Recipes
Ingredients: • 4 large boneless skinless organic chicken breasts • salt and pepper to taste • 3 teaspoons Italian seasoning • 2 tablespoons of fresh lemon juice • 1 tablespoon minced garlic • 1 medium onion, chopped • 2/3 cup of Kalamata olives • 1 cup chopped roasted...
by ctf_admin | Jan 15, 2017 | Daily Workout
MOB: Full Body WU: 7 BB OHS. 10 KB swings. 10 russian twists. 1 minute jump rope/double under practice. S: OHS. 15 min to find a 10RM. C: 4 RFT 20 AKB Swings 53/35 40 2ct. Russian twists 20/14 60 Double Unders THIS WORKOUT HAS A 17:00 CAP. Option 1: 40 Russian Twists...
