10.10.10 !!!!!!!!! Sunday and one mores a Goocher!

The day of rest, and you better enjoy it!!

We had a great week of trying some new times and WOD’s and it is time to shed some light on next week!

Night Classes
-The 4:45pm class was a hit and it will continue! Mondays/Tuesdays/Thursdays
-6pm has not changed!
-Be there ready to work at those times […]

10.9.10. It’s Good To Have A Buddy

Warmup: 800m run. Active Stretch.

Skill: Handstand Pushups. Medball situp to medball throw.



4 rounds for time of:
5 Handstand Pushups
10 Medball Situp to Medball throw, 20#/14# medball
15 squats
400m run

In this workout you will partner with an athlete of similar skill level. You will each perform the rep scheme for each movement. On the medball situp to […]

Getting Started

To start you need to do foundations and come in for a free workout, etc, etc ,etc

By |October 8th, 2010|WOD|0 Comments

About CTF: Conviction Training Facility

About Us

Welcome to Conviction Training Facility (CTF)!
Empowering you to reach your dreams through education, fitness, running, nutrition, CrossFit, training camps and rehabilitative services on Hilton Head Island.

Our Mission:
CTF exists to educate, inspire and empower every action-oriented client* to live the life of their dreams.
*If you have a body and need to move, […]

By |October 8th, 2010|WOD|0 Comments

Friday. 10.8.10. Going On The Minute


Warmup: Whiteboard Warmup. Active Stretch.

Skill: Deadlift. Wallballs.

On the minute for 12 minutes:
3 Deadlifts at 65% of your 1RM
6 Wallballs with a 20#/14# medball

MWOD: Sit in the squat position and hold for 10 minutes (accumulated).

Level II:
On the minute for 12 minutes:
3 deadlifts at 65% of your 1RM
6 wallballs with a 14#/10# medball

MWOD: Sit in the […]

10.7.10.Thursday. Snatch. Clean. Jerk. PU’s & DU’s. Amen.

Warmup: 400m run. 3 minutes of double-unders. Active Stretch.

Skill: Snatch. Clean & Jerk

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg (122# for our purposes) Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch, the best clean and jerk, and the total reps performed in […]

By |October 6th, 2010|WOD|1 Comment

Coach’s Note: Rehabbing Muscle Pulls from Bill Starr

Bill Starr is a constant contributor to CrossFit and the CrossFit Journal.His former student and major CrossFit contributor in his own right, Mark Rippetoe, shares Starr’s method for rehabbing muscle strains. We share it with you. (Thanks Nic…!). From wikipedia:

Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and […]

By |October 6th, 2010|WOD|0 Comments

10.6.10. Wednesday. Big Muscles.

Sweet Quote: “If we remain undecided; nothing will ever change. All we need to do is want to achieve something great and then simply to do it. Never think of failure For what we think, will come about.” -Mahareshi Mahesh Yogi

Warmup: Whiteboard Warmup. Active Stretch.

Skill: Muscle Up

Five rounds for time of:
7 Muscle-ups
21 Burpees

Pat Barber […]

By |October 5th, 2010|WOD|2 Comments

Tuesday. 10.5.10. You Don’t Know Jack

Warmup: Whiteboard warmup. Active Stretch.


Complete as many rounds as possible in 20 minutes of:
115 pound/85 pound Push press, 10 reps
10 KB Swings, 1.5 pood/1 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 […]

By |October 4th, 2010|WOD|0 Comments

Monday. 10.4.10. I Just Felt Like Deadliftin’

Congratulations to Jeff Ford on his 3:03.06 5th place finish in his New Hampshire marathon this weekend!!!

Whiteboard warmup. Active Stretch.

Skill: Deadlift

Ten rounds for time of:
135 pound/95 pound Deadlift, 15 reps
15 push-ups

Level III:
7 rounds for time of:
135 pound/95 pound Deadlift, 15 reps
15 push-ups

Level II:
7 rounds for time of:
115#/75# deadlift , 10 reps
10 pushups (knees ok)

Level […]

By |October 3rd, 2010|WOD|0 Comments