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CTF Fall League Details

The 2014 CF Games have ended in incredible fashion.
It’s time to kick this party up a notch and melt some faces!!
This autumn, CTF presents with you the inaugural intramural Fall League.

Thursdays nights this fall, CTF will host its inaugural CTF Fall League: teams of four going head-to-head in workouts.

TEAMS: 2 males, 2 females. One team member must be of Masters (35+) age.

WORKOUTS: Head-to-head format. Scaling is possible, but time or task penalties will apply.
Workouts and workout dates will be released at the CTF Fall League Q&A Forum at CTF on Thursday, August 7 at 7:45pm.

EXAMPLE:
Week 1:
Team 1 vs. Team 6
Team 2 vs. Team 5
Team 3 vs. Team 4

POINTS: 1 point each week per participating teammate.
5 points for a win each week
3 points for second place each week.

REGISTER YOUR TEAM: Choose a captain, and have them send a finalized team list AND TEAM NAME to craig@crossfithiltonhead.com. Make sure everyone on your team knows they’ve been drafted! You’ll receive further instructions from there.

COST: $15 per person and includes a 2014 CTF Fall League Competitor t-shirt.

ONE MORE THING: You will be competing to carve your name into eternity. The 2014 Fall League victors get to have their names etched into the CTF Francesca Cup. The Francesca Cup will sit inside CTF all year long, waiting to see who will rise each fall.

The Francesca Cup will be revealed at the CTF Fall League Q&A Forum at CTF on Thursday, August 7 at 7:45pm.

This concept was inspired by our friends up in Canada, Catalyst Fitness, where Catalyst members just finished up their first ever Summer League. Thanks Catalyst!

Monday. 7.28.14

Sweet Quote: “I wish I were a little bit weaker.” – Said No One Ever

MOB: Ankles. Hamtrings. Hips. T-spine. Shoulders.
WU: 5 T2B. 6 pullups. 15 situps
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: 75%x5, 85%x3, 95%x1+
C: AMRAP in 10:00 of:
5 T2B
6 Strict Pullups
15 Situps
PURPOSE: Grip Strength. Thoracic strengthening. Skill Practice. Lat development. Stamina.
LIII: 3 strict pullups
LII: T2B sub of choice. 6 strict B/A pullups (band of choice)
LI: T2B sub of choice. 3 B/A pullups (band of choice) or 6 ring rows.
PWMOB: U/D dog x3. Lax ball in C/S/B/G/Forearms. Couch Stretch. Hamstring Stretch. Pigeon Pose.

Advanced: Toes through rings. Muscle Up.

Endurance: None

CTF MTB:
S: Back Squat: 5×5.
C: AMRAP IN 10:00 of:
7 hanging knee raises
7 pullups or ring rows

The Mar:
Sit somewhere beautiful with Jim and enjoy each other’s company

Saturday. 7.26.14

This Saturday’s workout is inspired by our friends at SEALFIT.
Have a great weekend!

Leave Common To Someone Else



MOB: Dynamic mobility with coach.
WU: 400m run
REVIEW: Pullups. Pushups. Situps. Squats.
C: For time:*
1 mile run
50 pullups
800m run
50 pushups
800m run
100 situps
1 mile run
100 squats
*Teams of 2 okay. Everybody runs. One person performs movement at a time. Pullups and Pushups bump to 100 reps/team.
PURPOSE: Continuous movement. Stamina. C/R Endurance. Mental Toughness.
LIII: 35 pullups. 35 pushups.
LII: 50 B/A pullups. 50 pullups off sub of choice.
LI:
800m run/walk
35 pullups at sub of choice
400m run/walk
35 box pushups
400m run/walk
75 situps
800m run/walk
75 squats
PWMOB: Full body rollout or 9:30am mobility class with

Advanced/Endurance: Actual SEALFIT workout as prescribed:
For time:
2 mile run
100 pullups
800m run
100 pushups
800m run
100 situps
2 mile run
100 squats