12.21.2013

12/21/13 Partner wod 4 rounds 40 Russian twists 53/35 40 goblet squats 53/35 40 T2B 40 wallball sit ups 20/14 40 barbell roll out 95/65 40 min cap One partner works while other holds plank…3 air squats together each time you change partners

12.18.2013

*We are still accepting donations for True Blue. Please don’t forget to contribute before EOD Thursday. There is a jar for checks and cash or you can run your card to donate.* 10-15 Minute SWOD Partner up! 1-2-3-4-5-4-3-2-1 Double KB Clean and Press/Jerk Rounds/Reps go unbroken. Partner 1 does first set of one DKB C&J, Read more about 12.18.2013[…]

12.16.2013

This week we get a chance to get into the programming mind of Coach Michelle… Sprinkled with some Dan. 😉 SWOD Sally Up Sally Down WOD 5 Rounds 1 Rope Climb 25 KB Swings 53/35 50 Double Unders (Don’t forget your jump rope!)

12.15.2013 Coach Dan’s Sunday Spotlight

Good Afternoon CFTP, I had  a great time watching you all accomplish great things over the past week. Every week we have new prs and new accomplishments. I am particularly proud of those who competed both at the Angels of Havoc Competition and the Power Lifting Competition. Amanda Allred, Kylee Parker, and Kristen Gerth all Read more about 12.15.2013 Coach Dan’s Sunday Spotlight[…]

12.14.2013

Partner “Coffey” sub row/power clean For time: Row 800 meters 135/95 pound Back squat, 50 reps 135/95 pound power clean, 50 reps Row 800 meters Back squat, 35 reps Power clean, 35 reps Row 800 meters 135 pound Back squat, 20 reps 135 pound power clean, 20 reps Row 800 meters 1 Muscle-up Partner works Read more about 12.14.2013[…]

12.12.2013

SWOD 7-5-3-1 Push Press WOD “Box Jumping Diane” 21 Deadlifts 225/155 10 Box overs 24/20 21 HSPU 10 Box Overs 15 Deadlifts 10 Box Overs 15 HSPU 10 Box Overs 9 Deadlifts 10 Box Overs 9 HSPU