June 26, 2016

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6.27.2016

SWOD Back Squats (Deload Week) 5 @ 40% 5 @ 60% 5 @ 70% WOD 21-15-9 Deadlifts 225/155 Ball Slams 30/20 Russian twists w/slam ball (2for1) Run 400 Meters after every round 10:45 METCON 30 Minute AMRAP Partner up Row 40 Calories 30 Wall balls 20 Toes To Bar 10 Burpee Box Jumps 20 Knees […]

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June 26, 2016

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Coach Dan’s Sunday Spotlight 5.26.2016

Good afternoon CFTP, Finally getting to this after a long Sunday nap! I hope that you all are having a great and restful weekend. First of all, thank you to Marianne Sharp and Jeffrey Wheeler for representing The Point with me this past weekend at Battle Forged. It was a fun competition and it was […]

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June 24, 2016

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5.25.2016

*Class times are 7 and 8 AM tomorrow!* PARTNER WOD 50-40-30-20-10 Burpee Box overs (resting Partner holds KB) Weighted Situps Front Rack Lunges 53/35 KB 1 Partner Works at a time WOD begins, in between and ends with a run. 1 Partner runs 400 meters while the other partner runs 200 Meters with KB

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June 23, 2016

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6.24.2016

SWOD Deadlift 5@ 75% 3@ 85% 1+@ 95% WOD 10 Minutes EOMOM 2-rep Thrusters for max weight Rest 2 Minutes Then: 5 Minute AMRAP 30 Double Unders 10 Bar FacingĀ Burpees METCON 21-15-9-15-21 V-Ups Goblet Squats Deficit KB SDHP Grasshoppers 40 meter Sled Push and Pull in between each round

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June 22, 2016

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6.23.2016

SWOD Overhead Squat 5@75% 3@85% 1+@95% WOD 25 Minute Cap Run 600 Meters 50 Box Jumps 24/20 40 Ring Dips Comp = Muscle Up into set 30 Power Cleans 115/75 Comp=135/95 20 Front Rack 20 inch Box Step Ups 115/75 Comp =135/95 10 Bar Muscle Ups Run 600 Meters SPARTAN Run 5 Miles for Time

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June 21, 2016

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6.22.2016

WOD 20 Minute AMRAP 10 KB Snatches 10 KB Presses 10 KB Swings 10 Meter Overhead Double Hand KB Walking Lunges Rx 53/35 $ Cash Out $ “Annie” 10:45 METCON 2 Rounds Run 100 Meters 50 Battle Rope reps Run 200 Meters 30 Toes to Bar Run 400 Meters 30 Pushups Run 800 Meters 30 […]

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June 20, 2016

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6.21.2016

SWOD Strict Press 5@75% 3@85% 1+@95% WOD 3-5-7-5-3 Front Squat 115/75 Comp 135/95 Back Squat Overhead Squat *200 Meter Run between each set* *If you do not complete the complex unbroken you will complete 10 Bar hopping burpees before you can continue. You will get credit for the reps you completed prior to the broken […]

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June 19, 2016

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6.20.2016

SWOD Back Squat 5 @ 75% 3 @ 85% 1+ @ 95% WOD 15 Minutes BUY-IN 21-15-9 Calorie Row Snatch 95/65 Then, with remaining time: 5 Pullups 5 Handstand Pushups Score is total reps of Pullups and HSPU 10:45 METCON 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Calorie Row Wall Balls Slam Balls Burpees over Slam Ball

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June 19, 2016

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Coach Dan’s Sunday Spotlight 6.19.2016

Good Afternoon and Happy Father’s Day! I first of all want to wish a happy Father’s Day to all the fathers at The Point. You all are great examples to me and I thank you for that. We are one week down on the CSECFTP Challenge! I know many of you may be sick of […]

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June 17, 2016

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6.18.2016

*Reminder: Saturday class times are now 7 and 8 AM* Partner WOD 40 Weighted box step ups (24/20) 53/35 40 KB Swings 53/35 40 Overhead Walking Lunges 45/25 40 V-ups 40 Handstand Pushups 40 Situps 40 Pullups *Pacing movement: 10 KB Hopping Burpees

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