10.16.10 Dash for Devin

Great job everybody!!!

You can go to our Facebook page and view the rest of the photos.

We will see you all Monday Morning bright and early.

Coaches Note:
Thank you to everyone for understanding about the cancelled classes. Life comes at you fast sometimes and the ones you love must come first. Thanks to David Camma for […]

10.15.10 Dash for Devin around the corner!

Mobility WOD:
Hip Prep!!

Front squat 1-1-1-1-1-1-1 reps

Dave Lipson 500lbs, Jason Khalipa 365lbs,
Austin Malleolo 135-225-275-300-315-325-330(fail) lbs,
Kim Malz 135-155-165-175-185-195(fail)-195(fail) lbs.
Post loads to comments.

Coaches Note:
If you have not sent in your KB and Box height to info@crossfithiltonhead.com please do so. The race will start at 8am and all athletes doing the “Devin” WOD should be ready at 7:30am!! Where your […]

10.14.10 Thursday we snatch the day.

As we travel through this life we are faced with hard times, difficult choices and incredible challenges. What determines how we feel about our lives(past, present and future) is how we handle these situations. Will we make the right choice, stand up to the challenge and fight the good fight?? Nobody will win them all […]

10.13.10 Press our way to the top!

Resting approximately 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Find a similar level group of athletes and rotate through the sets. Work heavy while keeping good form. Feet on floor, back not arched.

I recommend using plates under your back, stacked on a smaller box for under shoulders!!

Max rep pushups on the minute for 5 rounds.
Rest 1 […]

10.12.10 Tuesday we climb to the TOP!

For time:
95 pound Back squat, 50 reps
12 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
12 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
12 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
12 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
12 ft Rope Climb, 1 ascent

Women – 65-80-95-110-135

Option […]

10.11.10 Monday- Run/Row/Run for Fun

“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”
- Lord Edward Stanley

“Jerry” for time-
Run 1 mile
Row 2k Meters
Run 1 mile


Option III
Run 1200m
150 SDHP w/ bar
Run 1200m

Option II
Run 800m
100 SDHP w/ bar
Run 800m

Option I
Run 400m
50 SDHP find weight
Run 400m

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