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Thursday. 8.21.14

8/22. Sign ups and money due for The Fall League by 12pm.
8/27. 7:45pm. “How To Get Your Groove Back”: Your gym experience is the key. A 60-minute seminar from Coach Craig on how to re-set your life after a hectic summer. Free to all CTF Members. $20 for non-members. Space is limited. Reserve Your Spot Here.
8/28. CTF Fantasy Football League Draft goes down. Contact Jason Todd at jason.todd121@gmail.com for more info.
8/30. Pediatric Cancer Fundraiser. RET. Gym Closed. Sign up here!
9/6. Help Haiti Project Fundraiser at CF 843. Gym Closed. Get more info and sign up here!
9/9. CTF Endurance Series: Savannah Rock and Run Marathon Prep. Sign up here!
9/11. Fall League Begins. 6:30pm at CTF! Sponsored by America. Never forget.
10/4. SC Pride. Master’s Only Competition. Sign up here!

MOB: Shoulders. Hips. Hamstrings.
WU:
5 BB BTN Press
5 BB Push Press
5 BB Clean to OH from the hang
REVIEW: Push Press. V-ups. G2OH.
S: Push Press. Base your percentages off 90% of your 1RM + 15#
WU sets: 40%x5, 50%x5, 60%x3
Work sets: 70%x3, 80%x3, 90%x3+
C: 5 rounds of:
Max G2OH at today’s second work set of 3 in :30
Rest :30
V-ups in :30
Rest :30
LIII: Same weight as last week. See if you can get at least 1 more rep than last week.
LII: Weight of choice.
LI: Weight of choice. From the hang okay. Situps okay.
PWMOB: Stretch Shoulders and hamstrings. U/D dog x3.

Advanced: None.

Endurance: Go at today’s first work set of 3

Wednesday. 8.19.14

It’s not what you do, it’s how you do it. It’s not a some time thing, it’s an all the time thing.

This is easy to say when things are going your way. How about when they’re not?

CTF has your back. We have a plan for you. CTF is launching the “How To Get Your Groove Back” Seminar: FREE for all members of the CTF Army. Stay tuned for details, Army. Rock on.

Help a child who is fighting cancer. WOD for RET.
Have fun throwing down with your fellow CTF rock stars. Fall League.
It’s a Master’s Only Party. SC Pride (if your of age, no young whipper snappers allowed on this one!)
Savannah Rock and Run Prep starts September 7. CLICK HERE TO SIGN UP. (And be sure to pay attention to what time you are signing up for as there are TWO options this year!)

Love Fantasy Football? CTF’s Fantasy Football League Draft arrives August 28, contact Jason Todd at jason.todd121@gmail.com for more information.

Wednesday Motivation:



MOB: Shoulders. Hips. Hamstrings. Ankles.
WU:
:90 of double under practice
10 Goblet Squats
400m run
REVIEW: Plank Hold. Goblet Squat. Double Unders.
S: Plank Hold. You have 5:00 to accumulate 3:00 in a plank hold (no elbows).
Can you beat last week’s time? If you did 3:00 last week UB, go for 3:30.
C: For time and reps:
Round 1:
Max Goblet Squats in :30 70/53
Max double unders in :60
1 mile run
Round 2:
Max Goblet Squats in :30 70/53
Max double unders in :60
1 mile run
Round 3:
Max Goblet Squats in :60 70/53
Max double unders in :60
400m
*Record total time, total double under reps, total goblet squat reps.
PURPOSE: Stamina. C/R Endurance. Mental Toughness. Ret Prep.
LII: Weight of choice.
LI: Weight of choice. 800m run/walk in round 1 and 2. Single unders/toe taps to a plate okay.
PWMOB: Full body rollout.

Advanced: KB Pistols at weight of choice. (alternating legs)

Endurance: None

The Mar: Relax with Jim and talk about your favorite night out

Tuesday. 8.19.14

It’s not what you do, it’s how you do it. It’s not a some time thing, it’s an all the time thing.

This is easy to say when things are going your way. How about when they’re not?

CTF has your back. We have a plan for you. CTF is launching the “How To Get Your Groove Back” Seminar: FREE for all members of the CTF Army. Stay tuned for details, Army. Rock on.

Help a child who is fighting cancer. WOD for RET.
Have fun throwing down with your fellow CTF rock stars. Fall League.
It’s a Master’s Only Party. SC Pride (if your of age, no young whipper snappers allowed on this one!)
Savannah Rock and Run Prep starts September 7. CLICK HERE TO SIGN UP. (And be sure to pay attention to what time you are signing up for as there are TWO options this year!)

Love Fantasy Football? CTF’s Fantasy Football League Draft arrives August 28, contact Jason Todd at jason.todd121@gmail.com for more information.

MOB: Shoulders. Triceps. Hips. Hamstrings.
WU:*
Bear Crawl the Length of the gym
Walking Samson stretch the length of the gym, :03 holds
Spiderman Crawl the length of the gym
10 pushups
10 burpees
*Walk out the remaining distance whenever necessary
REVIEW: Shoulder Press. Plyo Pushup. Burpee.
S: Shoulder Press. Base your percentages off 90% of your 1RM + 15#
WU sets: 40%x5, 50%x5, 60%x3
Work Sets: 70%x3, 80%x3, 90%x3+
C: 5 rounds of:
Max Alternating Medball Pushup in :30
Rest :30
Max Burpees in :30
Rest :30
Record Total Pushups and Total Burpees
PURPOSE: RET prep. Stamina. Strength. Mental Toughness.
LII. Chest to medball instead of to floor.
LI: Off of box of choice or medball of choice (do not alternate arms). Squat thrusts okay.
PWMOB: Lax ball in C/S/B. Stretch Triceps. Figure 4. Pigeon Pose.

Advanced: Wear a 20# vest.

Endurance: None