In Blog, Workout of the Day

Highland Games will be posted under Events today. Check Facebook when it goes live 🙂 . All events/details will be on it!

Also remember we use Beyondthewhiteboard.com to track and record ALL data. This is important for you but REALLY important to me so I know how to program out. CCF endurance is now added to this system and ALL Basic/Competitors MUST post the results. If I don’t see it on Beyondthewhiteboard.com then I assume you are not following program or missing a lot of days 😛


[wod date=”2014-6-09″ sections=”all” leaderboard_length=”3″ ]


BASIC/COMPETITOR: http://croftoncrossfit.com/2014/06/09/c06092014/

Training this week for all programs: http://croftoncrossfit.com/2014/06/09/week-of-june-9th/



SKILL: Don’t jump big on weights when it gets heavy, this is the hardest movement to see big gains on! Keep quads and core extremely tight, and pretend your going to be punched in the stomach at anytime 🙂

WOD: Classic Hero, I don’t do to many since the overuse/injury rate can be high if your not use to it. Scale weight/movements down to something you can average about around every 2 min give or take!



Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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