September 2, 2014

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9.3.2014

SWOD “Sally Up, Sally Down” Goblet Squats WOD “Ab-Tastic Wednesday” 3 Rounds of: 30 V-ups 60 Bicycles 30 Situps 60 Flutter Kicks 30 Russian Twists (53/35) 60 Mountain Climbers 200 Meter Run * Bicycles/Flutter Kicks/Mountain Climbers – (1for1)

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September 1, 2014

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9.2.2014

SWOD 10 minute EMOTM Odd minutes: 7 Push presses at 70% Even Minutes: 10 Meter Handstand Walk WOD 15 Minute AMRAP 10 Burpee Pullups 10 Wall Balls 5 Push/split jerks 135/95 Comp – 155/110 SPARTAN WOD OPTION Run 3 Miles 40 meters of overhead lunges 45/25 50 Ball Slams 30/20 1000 meter row

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August 31, 2014

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Coach Dan’s Sunday Spotlight 8.31.2014

Good Evening CFTP, So happy to be writing to you all this week. Great things are happening at The Point. We are working through the surveys and making The Point for our members because that is why it was established and that is why it is succeeding. One item at a time we will work […]

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August 31, 2014

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Labor Day WOD 2014

LABOR DAY SCHEDULE 8 AM and 9 AM “Fatal 40″ You must start and finish with a 400m run, but must also run 400m after EACH of the exercises below, for a total of 3.5 miles. 400m run 40 wall balls (20/14lbs) 40 hang cleans (95lbs/65lbs) 40 pull ups 40 deadlifts (95/65lbs) 40 push ups […]

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August 29, 2014

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8.30.2014

Partner WODS 12 min AMcAP (c=calories) EMOM alternating partners 3 burpees 5 KB swings 53/35 Row for calories (score is total calories rowed) 3 min rest 12 min AMrAP (r=rounds) One partner works at a time 40 squats 30 situps 20 pushups 10 wall walks (score is total FULL rounds completed)

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August 28, 2014

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8.29.2014

SWOD Max height box jump Max distance broad jump WOD 5 rounds 200 meter run 30 double unders 10 wall balls 20/14

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August 27, 2014

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8.28.2014

SWOD Snatch Progression 10 Sets of Power Snatch Hang Power Snatch High Hang Power snatch Increase weight each set WOD 7 OHS Run 400 Meters Row 15 Calories 5 OHS Run 200 Meters Row 10 Calories 3 OHS Run 100 Meters Row 5 Calories Rx 135/95 Comp 155/110

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August 26, 2014

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8.27.2014

WOD Start and finish workout with 200 meter run 21-18-15-12-9-6-3 Kb Swings Box overs Out and Up Between each round complete 10 meters of bear crawls and 10 meters of crab walks

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August 25, 2014

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8.26.2014

Coach Nate breaking in our new platform. SWOD Back Squat 5×3 50%/60%/70%/80%/90% WOD 5 Rounds 10 Meter Front Rack Lunges 115/75 5 Shoulder to Overhead 115/75 Comp 155/110 SPARTAN ENDURANCE WOD OPTION 1 Mile Run 30 Slam ball situps 30/20 1 Mile run 1000 meter row 1 Mile Run 50 Meter bear crawls

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August 24, 2014

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8.25.2014

CFTP’s newest addition. Our very own lifting platform! SWOD 10 sets: Power Clean (from floor) Hang Power Clean High Hang Power Clean -Rest as needed in between sets. Increase in weight each round if possible. WOD For Time: Run 400 Meters 30 Burpee Pullup T2B Comp= C2B Pullups Post WOD Shoulder mobility with band work

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