Thursday. 7.24.14

Psst… Fall League is coming…
“If you compete, you will have fun…”
STAY TUNED!!

Our new website is almost here!!

RET arrives on August 30!

The CF Games are this weekend!

MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles.
WU:
5 pushups
5 BB HPC
5 BB Push Press
400m run.
REVIEW: Push Press. Hang Power Clean. Pushup.
S: Push Press. Base your percentages off 90% of […]

Wednesday. 7.23.14

Psst… Fall League is coming…
“If you compete, you will have fun…”
STAY TUNED!!

Our new website is almost here!!

RET arrives on August 30!

The CF Games are this weekend!

Wednesday Motivation:
“Everybody likes the game, winners like the practice: the grind.”

Wednesday:
MOB: T-spine. Hips. Hamstrings. Ankles.
WU:
:30 flutter kicks
10 supermans
400m run
REVIEW: Hollow rock. Supermans. Flutter kicks.
S: You have 5:00 […]

5 Things You Can Learn From Coach Ford’s Ultramarathon

by Craig Hysell

I was Coach, Strength and Conditioning Programmer, and Crew Chief for Jeff Ford’s 50 mile Ultramarathon at the 2014 Cremator in Beaufort, SC.

Here are five things you can learn from Jeff’s experience:

1. Less Is More. So many times in training people wrap their minds around the concept that more is better. Jeff […]

Two Minute Tuesday – Proper Swim Breathing

In this week’s Two Minute Tuesday, Coach Dan Condell breaks down proper breathing during swimming. In order to maintain body position it’s critical athletes dial this in!

Tuesday. 7.22.14

Psst… Fall League is coming…
“If you compete, you will have fun…”
STAY TUNED!!

Our new website is almost here!!

RET arrives on August 30!

The CF Games are this weekend!

MOB: Shoulders. Hips.
WU: 1 minute of jump rope.
3 rounds of :30 of double unders/:30 rest.
REVIEW: Shoulder Press. HSPU. Double Unders.
S: Shoulder Press. Base your percentages off 90% of […]

Monday. 7.21.14

Sweet Quote: “It’s not the mountain we conquer, but ourselves.” -Sir Edmund Hillary

MOB: Ankles. Hamtrings. Hips. T-spine. Shoulders.
WU: 5 T2B. 5 pullups. 400m run.
REVIEW: Back Squat. T2B. Pullup.
S: Back Squat. Base your percentages off 90% of your 1RM + 20#.
WU sets: 40%x5, 50%x5, 60%x3
Work Sets: 70%x3, 80%x3, 90%x3+
C: 7 RFT of:
5 T2B
10 Pullups
15 […]

Saturday. 7.19.14

Coach JFord runs the 50 mile Cremator ultra marathon today for Livia.
If you want to come out to support Jeffrey, click here to see where to go.

Good luck to all of our athletes competing all over this country and internationally this weekend!

As an Individual or in Teams of 2:
For time per round:
Rest 2:00 between […]

Friday. 7.18.14

Sand Gnats.
Fall League.
WOD for Ret.
JFord runs the Cremator.
BOOM.
If you don’t know, you don’t go…

MOB: Shoulders. T-spine. Hamstrings. Ankles.
WU: 3 minutes of TGU at weight of choice, alternating arms.
REVIEW: Deadlift. Front Squats. KB Snatch.
S: Deadlift. Base your percentages off 90% of your 1RM + 20#.
WU sets: 1×5@40%, 1×5@50%, 1×3@60%
Work Sets; 65%x5, 75%x5, 85%x5+ (AMRAP before […]

Thursday. 7.17.14

Remember the thrill of The CF Open?
CTF has a surprise for you this fall. Fall League is coming.
THE DRAFT happens August 22. Stay tuned for details!

Mark you calendars, WOD for RET goes down on August 30.
This year, bring a friend!

Sand Gnats sign ups are filling up. Sign up by July 21. We […]

Wednesday. 7.16.14

Wednesday Motivation:
Get out your notebook and start finding ways to put things in your CAN do category:

MOB: T-spine. Hips. Hamstrings. Ankles.
WU:
:30 hollow rock
10 supermans
400m run
REVIEW: Hollow Rock. Supermans. Weighted Situps.
S: You have 5:00 to accumulate 3:00 in a hollow rock.
LI: Hollow rock sub of choice.
C: For time:
1 mile run
100 supermans
100 weighted situps 45/25
1 mile […]