Sweet Quote: “The soldier is the Army. No army is better than its soldiers. The Soldier is also a citizen. In fact, the highest obligation and privilege of citizenship is that of bearing arms for one’s country” -George S. Patton.

HAVE YOU SIGNED UP FOR SATURDAY’S HONOR OUR HEROES WOD YET?

DON’T FORGET!! CTF WILL BE CLOSED ON SATURDAY, SUNDAY AND MONDAY OF MEMORIAL DAY WEEKEND.

MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles.
WU: 3 minutes of KB or DB Turkish Get Ups at weight of choice, alternating arms. Medium weight. Rest as needed.
REVIEW: Deadlift. BB Lunges. T2B and subs.
S: Base the following percentages off of 90% of your 1RM.
Deadlift.
WU sets: 1×5@40%, 1×5@50%, 1×3@60%
Work Sets; 65%x5, 75%x5, 85%x5+ (AMRAP before racking it)
C: 21-15-9 reps for time of:
BB Lunges per leg 75/45 (Barbell on your back)
T2B
THIS WORKOUT HAS A 10:00 CAP.
LIII: 15-12-9 at rx’d.
LII: 21-15-9 at weights and subs of choice.
LI: 15-12-9 at weights and subs of choice.
PWMOB: Hip Flexors on the wall. Lax ball in Glutes and Forearms. Pigeon Pose. U/D dog x3.

Advanced: 95/65

CTF MTB:
S: Sumo Deadlift or KB Deadlift. 5×5 at medium weight.
C: 21-15-9 reps of:
Bodyweight Lunges per leg. Use light DBs if you feel comfortable adding weight.
Hanging knee raises

The Mar:
3 rounds of:
2 sit to stands
4 doorway pushups
Fully recover.

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!