MOB: Ankles. Hamstrings. Hips. Shoulders.
WU:
5 HSPU or sub
6 BB lunges (in front rack position, alternating legs)
BB HPC Review with coach
REVIEW: HSPU. Lunges. Hang Power Clean.
S: Deadlift. 3×5@70%. DO NOT DROP THE WEIGHT. DO NOT TAP AND GO. RESET ON EACH ONE. PULL FAST.
C: 3 RFR: :30 work/:30 rest
Hang Power Clean 115/75
Lunges 115/75 (in front rack position, alternating legs)
HSPU
PURPOSE: Skill work. C/R endurance. Stamina. Mental Toughness.
LIII: 95/65. HSPU sub of choice.
LII: 75/45. HSPU sub of choice.
LI: Weight of choice. HSPU sub of choice.
PWMOB: Pigeon Pose. Hip flexors on wall. Lax ball in C/S/B/G/Forearms.

Advanced: None

Endurance: 95/65 is prescribed

CTF MTB:
S: Sumo Deadlift. 5×5. Light to medium weights.
C: 3 rounds at weight of choice:
12 DB hang power clean
12 DB lunges (alternating legs, arms at your sides)
12 DB Push Press
Rest as needed. You should be able to carry on a conversation the whole time.

The Mar:
3 rounds of:
3 sit to stands
Max doorway pushups in :30/Fully recover between efforts.

CTF NEWS:

The I CAN Games are coming! Compete or volunteer. Be a part of the Big Show! Sign up here to compete or volunteer.

Want to get ready to compete in the I CAN Games?
Are you a little unsure about the swim, beach workouts, team workouts, double unders and stone lifts?

Coach JFord runs you through the “I CAN Conditioning Kick Up” breaking down all these movements and MORE to help you train up AND EAT RIGHT for the BIG DAY!
This four week program begins May 22!
CLICK HERE to sign up and check out all the juicy details.

This year CTF is honored to lend its full support to the Honor Our Heroes Foundation inaugural “5/20″ Fundraising WOD in Shelter Cove Park on Saturday May, 24.

This workout was designed by Jake Walsh to pay tribute to those who served and those who gave all while serving in the 5th Battalion, 20th Infantry Regiment (“Sykes’ Regulars”) of the United States Army from June 2006 – September 2007. The Regulars perseverance and warrior skills used in Iraq have made them a topic of conversation across the spectrum of the entire United States Military. Honor Our Heroes founder Jake Walsh proudly served as an infantry medic in the 5/20 during this time.

You can view more information and sign up for this awesome workout as well as the post workout get together here.

You can follow all the 5/20 WOD news on Facebook here.

Fun Team Event, “Chicks and Chaps” in Savannah on May 31 from our friends at CrossFit High Tide if you’re interested.

Sign up for the Go Tri Sprint Triathlon on May 17! CLICK HERE.

Coach Ford Runs The Cremator 50 Mile Ultra-Marathon for her. CLICK HERE TO SEE HOW YOU CAN HELP!