Sometimes a hero needs a hero. That hero is YOU…

Honor Our Heroes from Jeff Mayoh on Vimeo.

WU: Dynamic mobility with coach.
400m run
REVIEW: Pushups. Pullups. Burpees.
5/20 Prep. Week 2.
AMRAP in 25:00 of:
400m run
10 pushups
10 burpees
10 pullups
LIII: Pullups. 5/1
LII: 10 B/A pullups. Pushups to an abmat.
LI: AMRAP in 20:00 of:
400m row or 200m run/walk
10 box or kneeling pushups
10 Squat thrusts
10 ring rows or 5 B/A pullups
PWMOB: Full Body Rollout

Advanced: Wear a 20# vest

Endurance: None

AMRAP in 20 minutes of:
200m run/walk or 400m row
10 wall pushups
10 air squats (to a 15” box okay)
10 pullup sub of choice
*You should be able to carry on a conversation the whole time.


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.

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