March 1, 2015

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3.1.2015

SWOD Tempo Back Squat 5×3@85% (5 seconds down, 2 second pause and 5 seconds up) WOD “Diane” 21-15-9 Deadlifts 225/155 Handstand Pushups *Partner up and get counted if you are going for the leaderboard*

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March 1, 2015

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Coach Dan’s Sunday Spotlight 3.1.2015

Good Afternoon CFTP, Tis’ the season! Dave Castro announced WOD 15.1 and I am not gonna lie… It was more fun than I expected. Great combination of a grip killing metcon and a max lift. Friday night was a blast and you all did so well. It was such an amazing atmosphere I am grateful […]

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February 26, 2015

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2.27.2015

Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches   (M 115 lb. /  F 75 lb.) Workout 15.1a 1-rep-max clean and jerk   6-minute time cap We will be doing this WOD as a partnership; meaning, Partner one will go while partner two judges/counts and then partner 2 will go. This will be the format throughout […]

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February 25, 2015

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2.26.2015

SKILL Pullups -kipping -butterfly WOD 500 Meter Row Buy-in Then 4 rounds 10 ring pushups 10 Power Snatches 95/65 10 T2B  THURSDAY SPARTAN WOD OPTION 50 Meter Alligator Crawl 50 Meter Bear Crawl 50 Meter Crab Walk 50 Meter Plate Overhead Walking Lunges 45/25 50 Wall Ball Situps 50 Pushups

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February 24, 2015

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2.25.2015

ANNOUNCEMENTS: CFTP OPEN WATCH PARTY AT THE POINT AT 5:45 PM THURSDAY Come see what your first Open WOD of 2015 is going to be! FRIDAY IMMEDIATELY AFTER THE 7 PM OPEN WOD 1 THROWDOWN WE WILL BE DOING THE PODIUM AWARDS CEREMONY FOR THE 2015 WINTER LOCKDOWN WINNERS! SWOD tabata Front Squats @50% WOD […]

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February 23, 2015

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2.24.2015

SWOD Tabata situps (hold plank on rest) WOD Partner Switch (16 min EMOM) Partner#1: 5 pullups 10 pushups 15 squats Partner#2 10 hang power clean 95/65 comp= 115/75 10 walking lunges 10 box jumps Cool Down: 250 Meter row Band Stretch Couch Stretch SPARTAN RACE WOD OPTION “Beast” Run 5 Miles 50 Burpees 30 Bar Muscle […]

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February 22, 2015

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2.23.2015

SWOD Back Squat tabata @50% WOD Bear Complex Rx=95/65 Rx+= 115/75 Comp= 135/95 5 reps 7 rounds Complex = 1Power Clean, 1Front Squat, 1Push Press, 1 Back Squat, 1Push Press Definition:1 rep= a full complex 5 reps = 1 round You can only set the bar down in between rounds. If you drop the bar or rest the […]

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February 22, 2015

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Coach Dan’s Sunday Spotlight 2.22.2015

Good Evening CFTP, THE LOCKDOWN IS OVER! I hope you all had as great a time as we did. The final results are in and here are your winners!   Congratulations to our winners and to everyone who participated. This was so much fun. Get ready for the summer version! Also, winners… If you were […]

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February 19, 2015

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2.20.2015

SWOD wide grip DeadLifts@50% 6×3 WOD 12 Minutes Even minutes complete Handstand Pushups Odd Minutes complete burpees Score is total reps completed

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February 18, 2015

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2.19.2015

SWOD Self Improvement Thursday Focus on the following unless you have something else you want to work on for the first part of class. Clean up jerks 5×3 prog increase wt WOD 50 DeadLifts 225/155 Comp 245/165 200 m run 30 ring rows  200 m run 10 Full Snatches 135/95 Comp 155/105 200 m run Spartan […]

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