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, […]

Saturday & Sunday. 6.21-22.14

Friday. 6.20.14

THERE WILL BE NO EVENING CLASSES TONIGHT.
THERE WILL BE A VOLUNTEERS MEETING AT 5:30PM-5:45PM TONIGHT AT THE GYM.
JUDGES CAN EXPECT TO BREAK OUT WITH THEIR WORKOUT CAPTAINS FROM 5:45-6PM TO GO OVER STANDARDS.

MOB: Ankles. Hips. Hamstrings. T-spine.
WU: 2 rounds of:
5 BB Deadlifts
5 BB Front Squats
2 C2B pullups
REVIEW: Deadlifts. Front Squats. C2B pullups
S: Deadlift. Base […]

Thursday. 6.19.14

THERE WILL BE NO EVENING CLASSES ON FRIDAY NIGHT.
THERE WILL BE A VOLUNTEERS MEETING AT 5:30PM-5:45PM ON FRIDAY NIGHT AT THE GYM.
JUDGES CAN EXPECT TO BREAK OUT WITH THEIR WORKOUT CAPTAINS FROM 5:45-6PM TO GO OVER STANDARDS.

MOB: Shoulders. Rack Position. Hamstrings.
WU: 2 rounds of:
3 HPC
3 Push Press
HSPU
REVIEW: Push Press. Hang Power Clean. HSPU.
S: Push […]

Wednesday. 6.18.14

PLEASE MAKE SURE TO SIGN UP FOR A VOLUNTEER POSITION FOR THE I CAN GAMES AT THE GYM.
ALL VOLUNTEERS GET A FREE I CAN GAMES T-SHIRT AND A FREE MEAL.
THANK YOU SO MUCH FOR YOUR SUPPORT!

MOB: Ankles. Hamstrings. Hips. Shoulders.
WU:
:30 of jump rope practice
:30 of double unders
400m run.
REVIEW: T2B. Situps. RKB swings
S: 4 rounds. […]

Tuesday. 6.17.14

PLEASE MAKE SURE TO SIGN UP FOR A VOLUNTEER POSITION FOR THE I CAN GAMES AT THE GYM.
ALL VOLUNTEERS GET A FREE I CAN GAMES T-SHIRT AND A FREE MEAL.
THANK YOU SO MUCH FOR YOUR SUPPORT!

MOB: Shoulders. Hips.
WU: 3 minutes of jump rope.
REVIEW: Shoulder Press. Burpee. Dips.
S: Shoulder Press. Base your percentages off 90% […]