icansignup

Tuesday. 7.21.14

Psst… Fall League is coming…
“If you compete, you will have fun…”
STAY TUNED!!

Our new website is almost here!!

RET arrives on August 30!

The CF Games are this weekend!

MOB: Shoulders. Hips.
WU: 1 minute of jump rope.
3 rounds of :30 of double unders/:30 rest.
REVIEW: Shoulder Press. HSPU. Double Unders.
S: Shoulder Press. Base your percentages off 90% of your 1RM + 10#.
WU sets: 40%x5, 50%x5, 60%x3
Work Sets: 70%x3, 80%x3, 90%x3+
C: EMOM for 10 minutes of:
4 HSPU
20 double unders
Record total reps completed to the board. Example: Full workout at rx’d is 240 reps.
PURPOSE: Skill practice. Stamina. C/R endurance. Looking at the world from a different point of view.
LIII: 2 HSPU
LII: 4 HSPU at abmats of choice or 2 wall walks. 10 double unders.
LI: 4 4-point HSPU (off abmats okay). :20 of double unders (attempts count) or single unders/toe taps to a plate.
PWMOB: Rollout calves. Lax ball in C/S/B. Stretch triceps.

Advanced. Strict HSPU. UB DU.

Endurance: None

CTF MTB:
S: 5×5 Strict Press
C: AMRAP in 10 minutes of:
12 DB shoulder Press at weight of choice.
12 Calorie Row

Monday. 7.21.14

Sweet Quote: “It’s not the mountain we conquer, but ourselves.” -Sir Edmund Hillary

MOB: Ankles. Hamtrings. Hips. T-spine. Shoulders.
WU: 5 T2B. 5 pullups. 400m run.
REVIEW: Back Squat. T2B. Pullup.
S: Back Squat. Base your percentages off 90% of your 1RM + 20#.
WU sets: 40%x5, 50%x5, 60%x3
Work Sets: 70%x3, 80%x3, 90%x3+
C: 7 RFT of:
5 T2B
10 Pullups
15 Situps
THIS WORKOUT HAS A 12:00 CAP.
PURPOSE: Grip Strength. Thoracic strengthening. Skill Practice. Lat development. Stamina.
LIII: 6 pullups
LII: T2B sub of choice. 10 B/A pullups (band of choice)
LI: T2B sub of choice. 6 B/A pullups (band of choice) or 10 ring rows.
PWMOB: U/D dog x3. Lax ball in C/S/B/G/Forearms. Couch Stretch. Hamstring Stretch. Pigeon Pose.

Advanced: Strict Pullups.

Endurance: None

CTF MTB:
S: Back Squat: 5×5.
C: 7 rounds of:
10 hanging knee raises
10 pullups or ring rows

The Mar:
Sit somewhere beautiful with Jim and enjoy the quiet.

Saturday. 7.19.14

Coach JFord runs the 50 mile Cremator ultra marathon today for Livia.
If you want to come out to support Jeffrey, click here to see where to go.

Good luck to all of our athletes competing all over this country and internationally this weekend!



As an Individual or in Teams of 2:
For time per round:
Rest 2:00 between rounds.

Round 1:
50 pushups
800m run

Round 2:
50 8 count bodybuilders
800m run

Round 3:
50 Burpees
800m run

Round 4:
50 pushups
800m run
RECORD SPLITS TO THE BOARD.
COMPARE TIMES TO 6.7.14 IN YOUR NOTES!
PURPOSE: C/R Endurance. Stamina. Mental Toughness.
LIII: 35 reps of each.
LII: 50 reps at subs of choice.
LI: 35 reps at subs of choice. 400m run/walks okay.
PWMOB: Full body rollout or 9:30am mobility class with Aaron!