*There will be no 8 AM class and no 10 AM Foundations Class but there is still the regular 9 AM class. Come in and get your WOD in or come support your CFTP Spartan Team at Soldier’s Hollow @ 8 AM. Good luck everyone!* Saturday Team WOD Buddy carry 200 Meters (One partner carries Read more about 6.30.2012[…]
Good Morning CFTP Members, Today the focus is going to be on progress and weightlifting. This week I noticed some frustration on people’s progress in their weightlifting. First off, let me tell you that is totally normal. Weightlifting is new for most of you and it takes time to get used to the movements. Also, Read more about Coach Dan’s Friday Focus 6.29.2012[…]
*Foundations course is cancelled this Saturday 30 June 2012 for the Spartan Race* “Nancy” Five Rounds of: 400 M Run 15 OHS 95/65 We did this one of our first weeks here at CFTP. Hopefully, for those of you who have been here from day 1, you have this recorded somewhere so that you can Read more about 6.29.2012[…]
*The Foundations class on Saturday the 30th of June is cancelled for the Spartan Race* Deadlifts 5-5-3-3-3-1-1-1 Find your one-rep max WOD 12 Minutes Every minute perform 5 Deadlifts @ 60% of your 1-rep max.
20 Min AMRAP 5 Power Cleans 155/105 10 Slam Balls 30/20 15 Toes to Bar
Mike East’s first Rx in a WOD involving Pullups! For Time: 800 M Run 25 Burpees 25 HSPU 50 Situps 400 M Run with Sandbag
This Saturday CFTP Spartan Team will be embarking on CFTP’s first race. To celebrate this momentous occasion I thought we should start the week off with the Spartan 300 WOD. “Spartan 300” * 25 pull-ups * 50 deadlifts (135, 95) * 50 push-ups * 50 box jumps (24″, 20″) * 50 “floor wipers” (a core Read more about 6.25.2012[…]
You are welcome to come at 8AM or 9AM. Remember the 8AM WOD will be performed with Coach Dan… The more the merrier at both hours! Bring your friends! This will be a fun one for their first CrossFit WOD. 25 Minute AMRAP 5 Hang Squat cleans 95/65 10 Pullups 15 Box Jumps 20 Situps Read more about 6.23.2012 Saturday Team WOD[…]
Good Morning CFTP Members, So this week’s focus will be about goals. This next week we will be putting up another white board where we will be putting up goals of each member. These will include short term goals and long term goals. Setting goals is an essential part of becoming who we want to Read more about Coach Dan’s Friday Focus 6.22.2012[…]
Happy Birthday to Kathleen! Push Jerk Max 5-5-3-3-3-1-1-1 to your max Then: “Death By” Push Jerks 115#/75# 1 rep the first min. 2 the second, 3 the third and so on until you can not continue.