Monday. 9.1.14

Happy Labor Day!
Click here for today’s workout!

Saturday. 8.30.14

You know what time it is!
Click here for your workout.

Friday. 8.29.14

WOD for Ret is tomorrow!
Gym will be closed on Saturday, August 30.
Look for a Heat Schedule emailed to your inbox with all the pertinent information.

CTF will be running a half day schedule on Monday, Labor Day.
7am-8am Open Gym
8am-9am Class
9:30am-10:30am Class
10:30am-12pm Open Gym

MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles.
400m run
REVIEW: Deadlift. OHS.
S: Deadlift. Base your percentages off 90% of your 1RM + 30#
WU sets: 40%x5, 50%x5, 60%x3
Work sets: 75%x5, 85%x3, 95%x1+
C: 3RFT of:
10 OHS 155/105
400m run
Rest :60.
Record all 3 split times to board.
PURPOSE: Squat Mechanics. Stamina. C/R endurance. Pacing. Mental Toughness.
LII: Weight of choice.
LI: Weight of choice. 200m run/walks okay.
PWMOB: Rollout quads, hamstrings, t-spine.

Advanced: 65% of your 1RM if percentage is above 155/105

Endurance: 115/75

The Mar: Talk with Jim about the time you ran WOD for RET.