LAST DAY TO SIGN UP FOR THE “I CAN Conditioning Kick Up”!
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 TONIGHT AT 6PM!
CLICK HERE to sign up!

MOB: Ankles. Hamstrings. Hips. Shoulders.
WU:
2 minutes of jump rope.
5 Receive & Recover Footwork Drill with coach.
3 HPC with coach, BB or PVC okay
3 Split Jerks with coach, BB or PVC okay
REVIEW: Split Jerk. Power Clean. S2OH.
S: Split Jerk. 15 minutes to a heavy single.
C: 5 rounds of :30 work/:30 rest.
AMRAP of Power Cleans @75% of the day’s Split Jerk 1RM
AMRAP of S2OH @75% of the day’s Split Jerk 1RM
LII: Weight of choice.
LI: Hang power cleans okay. Weight of choice okay.
PWMOB: Lax ball in C/S/B/G/Forearms. Stretch Hamstrings. U/D dog x3

Advanced: 80% of day’s 1RM.

Endurance: None

CTF MTB:
S: 5×5 Push Press at medium weights.
C: 5 rounds of:
10 BB or DB Hang Power cleans (light to medium weights)
10 BB or DB Push Press (same weight as above)
Rest :30-:60.
You should be able to carry on a conversation the whole time.

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.

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