by ctf_admin | Sep 17, 2017 | Daily Workout
MOB: Full body WU: Review movements S: Back Squat. 5×65%. 5×75%. 5+x85%. 20×65% C: AMRAP in 10:00 of: 5 Front Squats 155/105 5 C2B pullups 5 Burpees Intention: Keep the torso upright in the squats. You should have a weight on the bar and a pull-up...
by ctf_admin | Sep 15, 2017 | Daily Workout
MOB: Full body WU: Review movements and get after it. 7 RFT of: 400m run 21 Lunges 15 OHS 75/55 9 OTBB Intention: Leg strength, skill work, balance, agility and unilateral strengthening. Move, enjoy the movement, keep the weights light and fluid. Be smooth and workout...
by ctf_admin | Sep 14, 2017 | Daily Workout
MOB: Full body WU: Review movements S. Strict Press. 5×60%. 5×70%. 5×80%. 10 sets of 5@60%. Rest :30 between sets. C: 6 RFT 5 Hang Power Snatch 115/75 5 Pull Ups Intention: Skill practice. Get stronger. Option 1: 95/65 Option 2: Weight of choice. Pull...
by ctf_admin | Sep 13, 2017 | Daily Workout
MOB: Full body WU: 200m run. Review movements S:Deadlift. 5×60%. 5×70%. 5+x80%. 5 sets of 5@60% (:45 second rest between sets) C: AMRAP in 12:00 of: 7 Box Jumps 24/20 (step up/step downs recommended) 10 Goblet Squats 53/35 200m run INTENTION: Lift heavy...
by ctf_admin | Sep 12, 2017 | Daily Workout
MOB: Full body WU: Review movements C: 8 RFT of: 400m run 25 2ct. Mtn. Climbers 25 Sit Ups Option 1: 20 reps of each. Option 2: 6 rounds Option 3: 8 rounds, 15 2-count Mountain Climbers, 15 situps. Alternate between 200m run/walks and 400m run/walks PWMOB: Full body...
by ctf_admin | Sep 11, 2017 | Daily Workout
GYM CLOSED DUE TO HURRICANE IRMA. Stay safe and we’ll see you soon!
