MOB: Hamstrings. Hips. Shoulders.
WU: 15 wallballs at weight of choice (use this as a test for what you are thinking in the workout…). 400m run.
REVIEW: L-hold from pullup bars. Supermans. Wallball. Plank.
S: 5 rounds of :15 work/:15 rest
L-hold from pullup bar or sub
Supermans
C: AMRAP in 20:00 of:
400m run
15 wallballs 20/14
:60 plank hold (accumulated, no elbows)
LIII: 10 wallballs at rx’d. :45 plank hold (accumulated, no elbows)
LII: 15 wallballs at weight of choice. :60 plank hold (accumulated, you may rest on your elbows)
LI: 200m run/walks. 10 wallballs at weight of choice. :45 plank hold (not accumulated, you may rest on your elbows)
PWMOB: Full body rollout

Advanced: 25 wallballs/round

Endurance: 600m runs

CTF MTB:
S: 5 rounds of:
5 hanging knee raises
3 Upward/downward dog progressions, :03 pauses in each position.
C: AMRAP in 20:00 of:
400m run or row or 200m run/walk
10 wallballs (to parallel) at weight of choice or 10 goblet squats (to parallel) at weight of choice.
:30 plank holds (not accumulated)
You should be able to carry on a conversation the entire time you workout.
If you lose your wind, stop and fully recover before continuing.

The Mar:
Go for a walk with Jim

BONUS VIDEO: Improving your gymnastics skills… and why that’s important in CrossFit



CTF NEWS:
CTF WILL BE CLOSED ON SATURDAY, SUNDAY AND MONDAY OF MEMORIAL DAY WEEKEND.

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!