July 25, 2016

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7.26.2016

SWOD 1-rep Max Snatch WOD EMOM Minutes 0,3,6,9 AMRAP Cal Row Minutes 1,4,7,10 AMRAP Shoulder to Overhead 115/75 Minutes 2,5,8,11 AMRAP Bar Hopping Burpees Score is total Reps SPARTAN WOD Run 1 Mile Row 1000 meters 30 Burpees Run 800 Meters Row 500 Meters 10 Rope Climbs Run 400 Meters Row 250 Meters 20 Strict […]

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July 24, 2016

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7.25.2016

Class times 6, 7, 8 AM WOD “Put your shoulder to the wheel” 50 Deadlifts 135/95 50 Double KB Weighted Step Ups 53/35 100 Meter Wall Ball overhead Walking Lunge 20/14 50 Wall Balls 20/14 400 Meter Wall Ball Burden Carry 400 Meter double weight carry 35/25

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July 24, 2016

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Coach Dan’s Sunday Spotlight 7.24.2016

Good afternoon CFTP, This week I am just going to be going over some quick announcements for this coming week. First of all. The end of the 40 day Clean Simple Eats Challenge has ended! Congratulations to everyone who participated. I am going to need your help here. I need the following things from you […]

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July 22, 2016

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7.23.2016

Photo Cred: CrossFit.com WOD Partner “Games Murph” 5 Rounds 20 Pullups 40 Pushups 60 Air Squats Pacing movement= 400 Meter Run

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July 21, 2016

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7.22.2016

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. SWOD Muscle Up Practice WOD “Nate” [AMRAP] – As Many ROUNDS As Possible in 20 minutes of – 2 Muscle-ups – 4 Handstand Push-ups – 8 Kettlebell Swings […]

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July 20, 2016

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7.21.2016

SWOD 1-Rep Max Deadlift WOD 3 Rounds 3 Minute Rounds 200 Meter Run 10 Toes 2 Bar AMRAP Front Squats 135/95 1 Minute rest between rounds SPARTAN 5 Rounds 5 Minute Rounds 400 Meter Run 40 Meter Bear Crawl AMRAP of Calorie Row Rest 1 Minute

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July 19, 2016

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7.20.2016

Buy-in 5 minute time cap 3 Rounds 10 KB Swings 53/35 10 Hand Release Pushups 10 Situps 2 Minute Rest 1 Minute of work; 1 Minute of rest 10 Rounds 4 Double KB Clean and jerks 53/35 AMRAP of Double Unders with remaining time Score= # of Double Unders METCON 100 Double Unders 50 Calorie […]

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July 18, 2016

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7.19.2016

SWOD Clean and Jerk (Look familiar Barbell Club? :)) 60%x3, 70%x3, 80%x4, 90%x2, 95%x1 WOD 800 Meter Run 200 Meter Farmer Carry 53/35 30 Snatches 115/75 30 Pullups 200 Meter Farmer Carry 53/35 800 Meter Run Spartan 1 Mile Run 800 Meter Farmer Carry 30 Burpees 10 Bar Muscle Ups 800 Meter Farmer Carry 1 […]

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July 17, 2016

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7.18.2016

SWOD 1-Rep Max Overhead Squat WOD Repeat from 3.3.2016 (Hope to see you all PR from when we did this in March!) “Fight Gone Bad” [AMRAP] As Many REPS As Possible: 3 Rounds (1 minute at each station) – Max Reps Wall Balls @ 20 lbs / 14 lbs – Max Reps Sumo deadlift high-pull […]

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July 17, 2016

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Coach Dan’s Sunday Spotlight 7.17.2016

I would like to interrupt your Pokemon adventures with my Sunday Spotlight. 🙂 Bear Lake was awesome but I am excited to get back and coach and WOD along side all of you. I love July because we get so many new people coming in trying out this thing we love to do. They brings […]

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