February 7, 2016

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2016 Week 6 Programming Preview

MONDAY SWOD 1-Rep Max Front Squat WOD 10 Minute AMRAP 10 Wall Balls 20/14 10 KB Pushups 10 Kb Swings 53/35 TUESDAY SWOD Split Jerk (Working Technique) 5×5 WOD Clean Complex Ladder (Clean, Hang Power Clean, Hang Squat Clean) Row SPARTAN WOD OPTION WEDNESDAY Coach Dave’s THURSDAY SWOD Snatch Pulls Power Snatch Snatch Balance WOD […]

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February 7, 2016

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2.8.2016

SWOD 1-Rep Max Front Squat WOD 10 Minute AMRAP 10 Wall Balls 20/14 10 KB Pushups 10 Kb Swings 53/35

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February 7, 2016

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Coach Dan’s Sunday Spotlight 2.7.2016

Good afternoon CFTP, One more max tomorrow and then onto some Olympic Lifting work for the next little bit! Can’t wait and so impressed with the number of personal records we have seen over this past week. So great to see. So… as of now we have 54 people signed up for the open! So […]

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February 5, 2016

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2.6.2016

SATURDAY PARTNER WOD Fat Amy WOD 50 Air Squats 10 Burpees 40 V-ups 10 Burpees 30 Alternating Lunges 10 Burpees 20 KB Thrusters 10 Burpees 10 Pushups *Down the list and then back up the list. Split movements up evenly*

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February 4, 2016

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2.5.2016

SWOD 1-Rep Max Deadlift WOD 12.1 [AMRAP] – As Many REPS As Possible in 7 minutes: – Burpees For the rep to count, the athlete must touch an object with BOTH hands that is 6 inches above the tips of their fingertips as measured from their maximum vertical reach while standing erect. If, while jumping, […]

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February 3, 2016

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2.4.2016

7:45 PM Skills class will be rowing! We will also go over and help with anything else that you would like some extra emphasis on. SWOD 1-Rep Max Strict Press WOD FRAN 21-15-9 Thrusters 95/65 Pullups SPARTAN WOD 5 Rounds Row 1000 Meters Rest 3 Minutes

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February 2, 2016

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2.3.2016

*Oly class will be cancelled tomorrow. 7:45 class will be a regular WOD hour. Oly will start up again next week and that is when we will get everyone signed up for the additional $10/month!* WOD TABATA A, B, C, D. A: sit-ups B: Russian KB Twist (44/26) C: V-ups D: KB Cleans (53/35) 32 […]

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February 1, 2016

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2.2.2016

SWOD Sally up Pushups WOD Filthy Fifty – 50 Box Jumps @ 24″ / 18″ – 50 Jumping Pull-ups – 50 Kettlebell Swings @ 1 pood (35 lbs) – 50 Walking Lunges – 50 Knees-to-Elbows – 50 Push Press @ 45 lbs – 50 Back Extensions – 50 Wall Ball shots @ 20 lbs / […]

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January 31, 2016

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2.1.2016

SWOD 1-rep Max Back Squat WOD 40-30-20 Double Unders 20-15-10 Handstand Pushups (Comp= Strict) 7:45 PM Comp WOD 10 Minute AMRAP 3-6-9-12 Calorie Assault Bike C2B Pullups Rest 2 Minutes Max Effort Calories on Assault Bike Rest 2 Minutes 10 Minute AMRAP 10 Meter Handstand Walk 30 Double Unders

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January 31, 2016

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2016 Week 5 Programming Preview

MONDAY SWOD 1-Rep Max Back Squat WOD 40-30-20 Double Unders 20-15-10 Handstand Pushups (Comp= Strict) TUESDAY SWOD Sally Up Pushups WOD Filthy Fifty SPARTAN WOD OPTION WEDNESDAY Coach Dave’s THURSDAY SWOD 1-Rep Max Strict Press WOD FRAN SPARTAN WOD OPTION FRIDAY SWOD 1-Rep Max Deadlift WOD 12.1

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