MOB: Ankles. Shoulders. Triceps.
WU: 1 minute of jump rope.
2 rounds of :30 of double under practice/:30 of rest
REVIEW: Strict Shoulder Press. Pushups. Double Unders.
S: Base the following percentages off of 90% of your 1RM.
Strict Shoulder Press
WU sets: 1×5@40%, 1×5@50%, 1×3@60%
Work Sets; 65%x5, 75%x5, 85%x5+ (AMRAP before racking it)
C: EMOM for 10 minutes.
10 pushups
20 double unders
LIII: 5 pushups
LII: 10 pushups from an abmat.
LI: 5 pushups from an abmat or 10 from a box height of choice. Singles or toe taps to a plate for :15/round okay.
PWMOB: Lax ball in C/S/B. Rollout ankles and triceps.

Advanced: 12 pushups/round. DU’s UB.

Endurance: None

6 rounds of:
6 Pushups. Wall, bench, box or floor is okay.
12 calorie row. (You may do 12 double unders or :15 of single unders if this is not uncomfortable)


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. You can SIGN UP here.

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 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 AT 9AM! Thanks 843!
(And even though 843 says that it’s FREE- yes, they are THAT AWESOME- a small donation from those of you attending would go a long way in saying thanks. Just sayin!)

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!