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% […]

Monday. 6.16.14

Sweet Quote: “He who says he can and he who says he can’t are both right.”

MOB: Ankles. Hamtrings. Hips. T-spine. Shoulders.
WU: 5 pullups. 400m run.
REVIEW: Back Squat. Deadlift. Pullup.
S: Back Squat. Base your percentages off 90% of your 1RM + 10#.
DO NOT add 10# to each lift. Just to 90% of your 1RM.
DO […]

Saturday. 6.14.14

Let’s get motivated!

Let’s rock!

Don’t forget to go swim with CTF’s new swim coach on Sunday!

MOB: Dynamic mobility with coach.
WU: Review all movements. 400m run.
C: Tabata Giddyup!
Tabata= 8 rounds of :20w/:10 rest
Perform all 8 rounds of the prescribed movement before going on your run.

Tabata Pushups with coach.
400m run. Rest until the last person comes […]

CTF Announces The Addition of Its Newest Staff Member

CTF gets its sea legs!

CTF is super excited to announce the hiring of swim coach Dan Condell, founder of In Motion Swim Systems, to the CTF Team!

Dan started swimming competitively at the age of 10. He was trained by four-time state and two-time national coach of the year, Rick Edwards, in Michigan. He was […]

Friday. 6.13.14

Last week to sign up to compete or volunteer for the I CAN Games!!

CTF volunteers, you can sign up at the board in the gym!
You can sign up for more than one thing!
All volunteers get a FREE 2014 ICG SHIRT and a FREE MEAL FROM THE BOX GRILL!

MOB: Hamstrings. Shoulders.
WU:
10 burpees to a […]

Thursday. 6.12.14

MOB: Hamstrings. Hips. Shoulders.
WU:
5 BB split jerks with coach
5 BB HPC with coach
5 HSPU with coach
REVIEW: Split Jerks. Hang Power Cleans. HSPU.
S: Split Jerk. 15 minutes to a heavy double.
C: 3 RFT of:
12 hang power cleans at 65% of day’s 2RM
12 HSPU
THIS WORKOUT HAS A 10:00 CAP.
PURPOSE: Skill practice. Muscular Endurance. Mental Toughness.
LIII: Abmats […]