Sweet Quote:

As found on T-Nation.

MOB: Ankles. Hamstrings. Hips. Shoulders.
WU: 400m run
REVIEW: Back Squat. Situp. Pullup.
Base the following percentages off of 90% of your 1RM.
Base the following percentages off of 90% of your 1RM.
Base the following percentages off of 90% of your 1RM.

Back Squat.
WU sets: 1×5@40%, 1×5@50%, 1×3@60%
Work Sets; 65%x5, 75%x5, 85%x5+ (AMRAP before racking it)
C: 3 RFR&T:
Max strict pullups in :60
Max situps in :60
400m run
Record total pullups, total situps and total time to board.
PURPOSE: Grip and core strength. Stamina. C/R Endurance. Mental Toughness.
LIII: Red band only
LII: Any band
LI: Ring rows. Do not exceed 20 ring rows per round
PWMOB: Lax ball in C/S/B/G/Forearms. U/D dog x3.

Advanced: None

Endurance: None

S: Back Squat to parallel or a 15” box. 5×5 at light to medium weights.
C: 3 rounds of:
12 pullups or sub of choice
400m run/walk

The Mar:
6 sit to stands.
Fully recover
4 sit to stands
Fully recover
2 sit to stands


On SATURDAY, MAY 24, CTF is honored to lend its full support to the Honor Our Heroes Foundation inaugural “5/20” Fundraising WOD in Shelter Cove Park.

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.

Our friends at CF 843 have invited us out to their gym on Monday for a Memorial Day workout. Details coming soon! Thanks 843!

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.

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