December 19, 2014

0 Comments

12.20.2014

WOD will be done as partnership, and will move from WOD 1 to WOD 2, to WOD 3 together In 7 Minutes complete as many rounds as possible- Both partners work at same time. Only complete rounds count. 20M Bear Crawl 20M Crab Walk 20M Broad Jumps 20M Lateral Jumps 20 Double Unders 2 Minute […]

Continue reading...

December 18, 2014

0 Comments

12.19.2014

SWOD BENCH PRESS 4X2 @ 85% :60 HANG FROM PULLUP BAR BETWEEN SETS WOD 15 MIN AMRAP 15 DEADLIFTS 165/115 10 RING DIPS 5 HSPU

Continue reading...

December 17, 2014

0 Comments

12.18.2014

SWOD MUSCLE UP PROGRESSION: EMPHASIS ON PULL TO DIP TRANSITION AND FALSE GRIP WOD 4 ROUNDS 40 DOUBLE UNDERS 14 BAR HOPPING BURPEES 4 CLEAN & JERKS 185/135 Spartan wod option In any order you’d like complete: 1200 meter of burden carry with slam ball 30/20 1600 meter run 1000 meter row 50 pushups 100 […]

Continue reading...

December 16, 2014

0 Comments

12.17.2014

SWOD: MOBILITY  SET-UP & MOVEMENT REVIEW WOD: (A).(B).(C) WOD  A -7 MINUTE AMRAP OF; 5 BACK SQUATS (OFF THE RACK 135/95) 10 SIT-UPS 15 CAL ROW  -2 MINUTE REST-  B-7 MINUTE AMRAP OF; 10 RUSSIAN SWINGS (70/53) 15 SUPERMANS 20 FLUTTER KICKS (2 FOR 1)  -2 MINUTE REST-  C-7 MINUTE AMRAP OF; 5 KB STEP-UPS […]

Continue reading...

December 15, 2014

0 Comments

12.16.2014

SWOD 1 REP MAX OHS WOD DESCENDING & ASCENDING LADDER FROM 10-8-6-4-2 Pullups Comp= C2B 2-4-6-8-10 Shoulder to Overhead 135/95 Comp 165/110 BEGIN AND END WITH A 200M RUN SPARTAN WOD OPTION 5 ROUNDS 1 Rope Climb 30 Burpees 800 Meter Run

Continue reading...

December 14, 2014

0 Comments

12.15.2014

Photo cred – Steve Arnoldus SWOD BACK SQUATS 3X3 @ 75% 3X2 @ 85% REST :60 BETWEEN SETS WOD 9-6-3 BAR MUSCLE UP, HANG SNATCH 135/95 (Full) KB HEAD CUTTERS 70/53 *COMPLETE 15 BURPEES INBETWEEN EACH ROUND, FINISHING THE WOD WITH 15 BURPEES

Continue reading...

December 14, 2014

0 Comments

12.14.2014 Coach Dan’s Sunday Spotlight

Photo cred: Steve Arnoldus Good Afternoon CFTP, A couple of announcements before I get into what I want to talk about today. First of all congratulations to Coach Charms in performing so well in his Power Lifting meet this past weekend. He is a great example of a coach that leads by example. I’d also […]

Continue reading...

December 12, 2014

0 Comments

12.13.2014

PARTNER FACEOFF Bring a friend and go head to head! WOD 1 12 Min Amrap 15 OHS 115/80 15 Bar Hopping Burpees 3 Minute Rest (Partners Switch) WOD 2 12 Min Amrap 15 Power Snatches 75/55 15 Sit ups

Continue reading...

December 11, 2014

0 Comments

12.12.2014

SWOD ROMAINIAN DEADLIFTS 3X4 @ 50% DL MAX WOD 8 MIN CAP 300M ROW 30 PUSH PRESS(95/65) 30 WALKING LUNGES 30 RING ROWS 2 MIN REST 8 AMRAP OF CINDY 5 PULLUPS 10 PUSHUPS 15 AIR SQUATS

Continue reading...

December 10, 2014

0 Comments

12.11.2014

Photo Cred – Steve Arnoldus SWOD 5 ROUNDS 15 BARBELL ROWS 5 STRICT HSPU WOD 18 MIN AMRAP 100M SPRINT 9 SITUPS 6 DEADLIFTS 185/135 Comp= 205/145 3 SQUAT CLEANS 185/135 Comp = 205/145

Continue reading...