Thursday. 7.3.14

FOURTH OF JULY SCHEDULE THIS WEEK:
Friday: 8am and 9:30am classes ONLY
WITH THE “1776″ WORKOUT DESIGNED BY COACH JEFFREY FORD!

Saturday:
7am to 8:30am GROUP RUN and OPEN GYM.
8:30AM: GROUP CLASS (We will be doing our Wendler Cycle deadlifts in Saturday’s group class.)
9:30AM: MOBILITY
10:30AM: GYM CLOSED FOR THE DAY

MOB: Shoulders. Rack Position. Hips. Hamstrings. Ankles.
WU: […]

Wednesday. 7.2.14

FOURTH OF JULY SCHEDULE THIS WEEK:
Normal schedule all week long until Friday.
Friday: 8am and 9:30am classes ONLY
WITH THE “1776″ WORKOUT DESIGNED BY COACH JEFFREY FORD!

Saturday:
7am to 8:30am GROUP RUN and OPEN GYM.
8:30AM: GROUP CLASS (We will be doing our Wendler Cycle deadlifts in Saturday’s group class.)
9:30AM: MOBILITY
10:30AM: GYM CLOSED FOR THE DAY

MOB: […]

Tuesday. 7.1.14

FOURTH OF JULY SCHEDULE THIS WEEK:
Normal schedule all week long until Friday.
Friday: 8am and 9:30am classes ONLY
WITH THE “1776″ WORKOUT DESIGNED BY COACH JEFFREY FORD!

Saturday:
7am to 8:30am GROUP RUN and OPEN GYM.
8:30AM: GROUP CLASS
9:30AM: MOBILITY
10:30AM: GYM CLOSED FOR THE DAY

Sweet Quote: “Nothing ever becomes real until it is experienced.” -John Keats

MOB: Shoulders. […]

Monday. 6.30.14

FREE SWOLE SISTERS INFO MEETING TONIGHT AT CTF AT 7:45PM.
LADIES ONLY. Girls, feel free to bring a friend, even if she doesn’t CTF yet! (If you think she’s cool… so do we.)

FOURTH OF JULY SCHEDULE THIS WEEK:
Normal schedule all week long until Friday.
Friday: 8am and 9:30am classes ONLY
WITH THE “1776″ WORKOUT DESIGNED BY […]

Saturday. 6.28.14

DON’T FORGET LADIES. FREE SWOLE SISTERS INFO MEETING AT THE GYM ON MONDAY AT 7:45PM. LADIES ONLY.
(Bring your girlfriend, girlfriend. Even if they don’t CTF just yet… if they’re a friend of yours they’re cool with us.)

WU: Dynamic mobility with Coach. 400m run.
REVIEW: Medball Pushup. Medball Situp. Medball Wallball.
C: AMRAP in 25:00 of:
400m run
20 […]

Friday. 6.27.14

CTF LADIES, WOULD YOU LIKE TO BUILD STRENGTH
AND CREATE ROCK HARD ASSES, BACKS, LEGS AND ABS?
THEN YOU DON’T WANT TO MISS THE FREE INFO SEMINAR AT CTF ON JUNE 30 AT 7:45PM.
(Feel free to bring a friend, even if they don’t CTF yet.)

MOB: Ankles. Hips. Hamstrings. T-spine.
WU: 2 rounds of:
5 BB Deadlifts
5 […]

Thursday 6.25.14

RUNNERS, TODAY IS THE LAS DAY TO SIGN UP!!
THE “FIRE IT UP SUMMER RUN SERIES” STARTS THIS TONIGHT AT CTF!
SIGN UP HERE BEFORE IT’S TOO LATE!

CTF LADIES. THIS PROGRAM IS REALLY GAINING SOME INTEREST!
CTF IS SUPER PSYCHED TO PRESENT OUR FIRST EVER SWOLE SISTERS PROGRAM THIS SUMMER!
ONLY GIRLS INTERESTED IN GAINING STRENGTH
AND […]

Wednesday. 6.25.14

Motivation:

RUNNERS, YOU ARE RUNNING OUT OF TIME!!
THE “FIRE IT UP SUMMER RUN SERIES” STARTS THIS THURSDAY AT CTF!
SIGN UP HERE BEFORE IT’S TOO LATE!

CTF IS SUPER PSYCHED TO PRESENT OUR FIRST EVER SWOLE SISTERS PROGRAM THIS SUMMER.
ONLY GIRLS INTERESTED IN GAINING STRENGTH
AND CREATING ROCK HARD ASSES, BACKS, LEGS AND ABS
SHOULD ATTEND […]

Tuesday. 6.24.14

THANK YOU TO ALL OF YOU WHO VOLUNTEERED AT THE I CAN GAMES THIS YEAR.
CLICK HERE TO SEE A SPECIAL NOTE FROM COACH CRAIG AND TO POST YOUR OWN AWESOME PICTURES OF THE EVENT.

RUNNERS, YOU ARE RUNNING OUT OF TIME!!
THE “FIRE IT UP SUMMER RUN SERIES” STARTS THIS THURSDAY AT CTF!
SIGN UP HERE […]

Monday. 6.23.14

Sweet Quote:
“There is nothing so strong or safe in an emergency of life as the simple truth.” -Charles Dickens

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 pullups. 400m run.
REVIEW: Back Squat. Deadlift. Pullup.
S: Back Squat. Base the following percentages off of 90% of your 1RM + 10#.
WU sets: 1×5@40%, 1×5@50%, 1×3@60%
Work Sets: 70%x3, […]