January 18, 2017

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1.19.2017

WOD 30 Wall Balls 20/14 20 Overhead Squats 95/65 20 Front Squats 135/95 20 Back Squats 185/125 30 Wall Balls 20/14 *All bar work must be done unbroken. If you break your set you must complete 10 Wall Balls before continuing where you left off.* SWOD Double Unders and Turkish Getups Starting at the lightest […]

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January 17, 2017

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1.18.2017

Partner WOD Buyin 7 Minute AMRAP 10 Pushups 20 Meter D-ball/Slam ball Carry (50/30) *One Partner works at a time 3 Minute Rest WOD 20 Minute Cap 4 Rounds 20- KB Swings 53/35 20 Box Jumps 24/20 15 Goblet Squats 53/35 15 V-Ups METCON Tabata Workout: Cardio and Strength Tabata- 30 second rest between rounds […]

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January 16, 2017

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1.17.2017

WOD 7 Ring Muscle Ups ———– 21-15-9 Strict Press 95/65 Bar Hopping Burpees ———– 7 Ring Muscle Ups Rest and warmup your Deadlift weight SWOD 6 Minutes EMOM 3 Deadlifts @ 80% SPARTAN Row 200 Meters 30 Slurpees 30/20 150 Meter Sled Push 135/90 Row 400 Meters 20 Slurpees 30/20 100 Meter Sled Push 180/135 Row 800 Meters […]

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January 15, 2017

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1.16.2017

WOD 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, […]

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January 15, 2017

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Coach Dan’s Sunday Spotlight 1.15.2017

Good Afternoon CFTP, First and foremost… Congratulations to our two teams who competed at The Abominable Snowdown yesterday. Amy Merrill and Angie Patterson competed in the Scaled Women’s Division and Coach Jeffrey Wheeler and Jason Judd competed in the Scaled Men’s Division. Both teams did awesome! Wheeler and Jason finished in sixth while Amy and […]

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January 13, 2017

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1.14.2017

Saturday hours are now only 8 and 9 AM. There will be no 7 AM Class. Partner WOD J- (J)umping Lunges A- (A)ir Squats N- Power s(N)atches U- Double (U)nders A- Hang Cle(A)ns R- (R)everse Burpees Y- (Y)ule Log Jumps 31 Days of the Month, 31 reps of each movement Cash Out: 6 Minutes 40 […]

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January 12, 2017

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1.13.2017

Partner ABC WOD 4 Minute 2 Minute Transition A: D-Ball Slam Balls 70/50 B: Calorie Bike C: Calorie Row D: Box Jumps 24/20 *Must Alternate Every 5 Reps METCON Tabata Workout: Cardio and Strength Tabata Tabata 1 (Repeat for 4 rounds): Burpees 20 sec., rest 10 sec. Assault bike 20 sec., rest 10 sec. Strength […]

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January 11, 2017

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1.12.2017

WOD 14 Minute AMRAP 30 Bar Hopping Burpees 30 Pistols 20 Shoulder to Overhead 135/95 20 Deadlifts 225/155 10 T2B/C2B Combo 10 Bar Muscle Ups SWOD 6 EMOM 3 Front Squats @ 80% SPARTAN 10 Rounds 3 Minute intervals Buy-in Each round 50 Meter Farmer Carry 53/35 Rest of the round max calories on the rower Score is […]

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January 9, 2017

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1.10.2017

WOD 1000 Meter Row 35-25-15 Pullups 25-15-5 Handstand Pushups Cashout (part of time) 20 Meter Front Rack Walking Lunge 135/95 SWOD 5 Squat Cleans @ 60% 5 Squat Cleans @ 70% 5 Squat Cleans @ 80% 5 Squat Cleans @ 90% Rest no longer than 2 Minutes between sets SPARTAN Run 5k

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January 8, 2017

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1.9.2017

WOD Open Workout 12.2 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN – includes Masters Women up to […]

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