August 26, 2016

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8.27.2016

Saturday Partner WOD 5 Rounds each 2 Wall Walks 20 Cherry Pickers 20 Wall Ball Situps While one is completing the round, the other hangs from the bar. Every time you come off the bar before the round is complete, both partners get to do 3 burpees before the next round starts. Creativity is encouraged!

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August 25, 2016

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8.26.2016

HERO WOD FRIDAY This will be the last Hero WOD for the next 4 weeks since we will begin programming in the Lockdown WODs on Fridays starting next week. U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by […]

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August 24, 2016

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8.25.2016

Pete at last year’s Lockdown. Sign your team up ASAP! PC Steve Arnoldus SWOD 5×3 Pause Squat Cleans @ 80% Then @ Same weight 5×1 Clean & Jerk WOD 800 Meter Run 30 Bar Facing Burpees 400 Meter Burden Carry (20/14 Med Ball) 20 C2B Pullups 400 Meter Burden Carry (20/14 Med Ball) 10 Deadlifts […]

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August 23, 2016

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8.24.2016

Dear procrastinators… This doesn’t happen everyday but you just caught a break. I am giving everyone one week from today to sign up for Lockdown 2016! The first WOD will be announced next Wednesday night. Get signed up. You have no excuses now. Find a partner and get signed up. WOD 3 Rounds: 30 KB […]

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August 22, 2016

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8.23.2016

In house Lockdown 2015! Grab a partner Sign up for this year’s lockdown here! SWOD Snatches 5 @ 70% 3 @ 80% 1 @ 90% 1 Attempt at 100% Then Snatch Pulls from the hang 5 @ 110% WOD Tabata (8 Rounds of 20 seconds on 10 seconds off) Hang Power Clean 115/75 (Comp = […]

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August 21, 2016

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8.22.2016

From last year’s Lockdown! Get signed up today! Lockdown 2016 starts Wednesday! Sign up here! SWOD Front Squats 3 @ 70% 3 @ 80% 3+ @ 90% WOD 10-8-6-4-2 Thrusters 135/95 5-10-15-20-25 Toes 2 Bar Metcon 25 Burpees 20 Meter Front Rack KB Lunges 25 Calorie Row 20 Meter Front Rack KB Lunges 25 Toes […]

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August 21, 2016

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Coach Dan’s Sunday Spotlight 8.21.2016

Good morning CFTP, I had such an awesome time with all of you at our Fall BBQ. Missed those of you who couldn’t make it… Hopefully you can make it to our next event. Today is going to be an announcement heavy spotlight. I am super excited for the next 4 weeks. We are hosting […]

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August 18, 2016

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8.19.2016

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. Can’t wait to see you all tomorrow evening at 6:30 at Draper City Park. There will be no 5:45 PM class tomorrow. If you have fun yard games like; Spikeball or badminton or Frisbee or anything […]

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August 17, 2016

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8.18.2016

SWOD 3×5 @ 70%-85% (Increase each set) Touch and go clean… Final Rep of each set… Jerk WOD 20 Strict Press 95/65 50 Double Unders 15 Handstand Pushups 20 Push Press 135/95 50 Double Unders 15 Handstand Pushups 20 Jerks 185/125 50 Double Unders 15 Handstand Pushups Spartan 400 Meter Farmer Carry 53/35 800 Meter […]

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August 16, 2016

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8.17.2016

WOD 3 Rounds 21 Goblet Squats 200 Meter Run 15 KB Swings 200 Meter Run 9 Headcutters 200 Meter Run Cashout: Dave’s Choice METCON Same as WOD

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