May 3, 2016

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5.4.2016

Nate Isham at Twas The WOD Before Christmas Photo Cred Steve Arnoldus SWOD Tabata Abs WOD 21 (KB Swing/Box Jump/Thruster*) *95/65 400 Meter Run 15 (KB Swing/Box Jump/Thruster*) *115/75 400 Meter Run 9 (KB Swing/Box Jump/Thruster*) 135/95 KB Swing 53/35 Box Jump 24″/20″ 20 Minute Cap 10:30 METCON CLASS 7 Rounds 200 Meter Burden Carry […]

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May 2, 2016

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5.3.2016

This was copy and pasted from Michelle Letendre’s Instagram. THIS IS MARIANNE PROVOST. MARIANNE SADLY TOOK HER OWN LIFE APRIL 24TH 2016, PURELY DUE TO INTIMIDATION. SHE WAS 14 YEARS OLD. WE HAVE GOT TO MAKE A DIFFERENCE IN PEOPLE’S LIVES WHEN IT COMES TO BULLYING AND INTIMIDATION WHICH ARE BOTH PREVENTABLE! MARIANNE’S FATHER IS […]

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May 1, 2016

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5.2.2016

SWOD 3×5 @ 70% Pause Back Squats (3 second) WOD 3 Rounds 10 T2B 15 Snatches 115/75 20 Bar Hopping Burpees 1 Legless Rope Climb 10:30 METCON WOD Fight Gone bad format Wall balls Russian KB Swings Rowing Jumping Lunges Double Unders Pushups Box Jumps Burpees

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May 1, 2016

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Programming Preview Week 5.2.2016

Monday SWOD 3×5 @ 70% Pause Back Squats (3 second) WOD 3 Rounds 30 T2B 15 Snatches 115/75 1 Legless Rope Climb 10:30 METCON WOD Fight Gone bad format Wall balls Russian KB Swings Rowing Jumping Lunges Double Unders Pushups Box Jumps Burpees Tuesday SWOD 5 200 Meter Sprints 1 Minute Rest WOD Tribute WOD […]

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May 1, 2016

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Coach Dan’s Sunday Spotlight 5.1.2016

Good afternoon CFTP, Another great week of training capped by an even better competition. We put our stamp all over Fitcon this past weekend. We had 2 powerlifters, 1 Olympic lifter, a team and two individuals in the CrossFit comp. I wish I had the whole weekend just to hang out and watch all these […]

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April 28, 2016

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4.29.2016

SWOD 1-rep Max Bench Press WOD 4 Rounds 3 Minutes 400 Meter Run AMRAP Goblet Squats 53/35 Cashout 50 T2B

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April 27, 2016

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4.28.2016

Remember to sign up for Spartacus. Early bird special price only runs through May 1st! SWOD Weighted Box Step-ups 3×10 (increase weight each round) 10 Box Jumps in between each set WOD Complete in any order you like: 50 KB Pushups 50 Wall balls 20/14 30 C2B Pullups 30 Ring Dips 30 Calorie Row 10 […]

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April 26, 2016

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4.27.2016

WOD 2 Rounds 100 Double Unders 6 Muscle Ups 12 Deadlifts (225/155) 18 KB snatches 24 Pullups 30 KB Swings 100 Double Unders 2 Minute Rest Cash Out 1-10 Iron Crosses

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April 25, 2016

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4.26.2016

Repeat from January 5, 2016 WOD EMOM (Every Minute on the Minute) Snatch to clean to deadlift. Rx starts at 75/45 and adds no more than 20 pounds each minute and no less than 10 pounds. You get one minute to complete the lift. You will start with the snatch until you fail at a […]

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April 24, 2016

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Week of 4.25.2016 Programming Preview

Monday Master’s Qualifier Event 4 Tuesday Repeat from January 5, 2016 WOD EMOM (Every Minute on the Minute) Snatch to clean to deadlift. Rx starts at 75/45 and adds no more than 20 pounds each minute and no less than 10 pounds. You get one minute to complete the lift. You will start with the […]

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