by ctf_admin | Oct 10, 2016 | Daily Workout
MOB: Full Body WU: 5 BB Push Press. 5 T2B. 10 Air Squats R: Movements A. Push Press. 15 Minutes to a 2rm B. 3 Rounds: 3:00 Work/:60 Rest 3 S2OH @ 65% of todays 2rm 6 T2B 9 Air Squats LII: 4 T2B LI: 3 S2OH WOC. 6 T2B SOC. 9 Air Squats PWMOB: Lax ball in C/S/B/Forearms....
by ctf_admin | Oct 9, 2016 | Daily Workout
MOB: Full Body WU: 10 BB Ft. Rack Lunges. 5 Pull Ups. 5 Burpees R: Movements A. Front Squat. 20 minutes to a 3RM B. 4 RFT of: 10 Ft. Rack Lunges @ 40% of todays 3RM (alternating legs) 10 Strict Pull Ups 200m run THIS WORKOUT HAS A 15:00 CAP. LIII: 6 Strict Pull Ups...
by ctf_admin | Oct 4, 2016 | Daily Workout
Due to Hurricane Matthew and the mandatory evacuation of Hilton Head Island, CTF will be closed until further notice. Stay safe, stay healthy and we will see you again very soon. Thanks.
by ctf_admin | Oct 3, 2016 | Daily Workout
MOB: Full Body WU: 10 BB Push Press. 5 Over Bar Burpees R: Movements A. Push Press. 15 minutes to a 1RM B. 5 RFT 10 Push Press at 50% of today’s 1rm 10 Over Bar Burpees THIS WORKOUT HAS A 12:00 CAP. LIII: 7 Push Press LII: 10 Push Press at weight of choice. LI:...
by ctf_admin | Oct 2, 2016 | Daily Workout
MOB: Full Body WU: 5 BB Ft. Squats. 5 C2B. 200m run REVIEW: Movements A. Front Squat. 20 Minutes to a 5rm. B. AMRAP in 15:00 of: 5 Ft. Squat at 60% of todays 5rm 5 C2B 200m run LIII: 3 C2B LII: 5 Ft. Squats at weight of choice. 5 Pull Ups. LI: 5 Ft. Squat at weight of...
by ctf_admin | Sep 30, 2016 | Daily Workout
MOB: Full body. WU: Review movements. Do 5 reps of the movements you plan on doing to get situated. Your choice. Pick one and rock out. “Cindy” or “Mary”. “Cindy”- AMRAP in 20:00 of: 5 pullups + 10 pushups + 15 squats LIII: 1 pullup...
