SWOD 3×5 Pause Front Squats Pause for 3 seconds at bottom of the squat. Start at 60% and add weight according to your Rate of Perceived Exhaustion. (Fancy way of saying challenge yourself and add weight to how you are feeling this day. Every day is different. Know your body and your abilities) WOD “Grace” Read more about 2.11.2014[…]


SWOD – 10 Minutes One minute on One minute off Complete an AMRAP of Back Squats for the full minute @ 70% of One-rep max WOD WORKOUT 12.5 (Workout #5 in the 2012 CrossFit Open) MEN¬†–¬†includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep Read more about 2.10.2014[…]

Coach Dan’s Sunday Spotlight 2.9.2014

  Sorry for the commercial before the clip… I couldn’t get the one without the commercial to post… Good Morning CFTP, Let’s see if you guys and gals can guess what I am going to talk about by watching the clip above… Any guesses? Well, let me start out by asking you to ask yourself, Read more about Coach Dan’s Sunday Spotlight 2.9.2014[…]


Saturday wod Partner Chipper 100 air squats 90 walking lunges 80 push press 115/75 70 K2E 60 DUs 50 hang power cleans 115/75 40 box jumps 30 barbell roll puts 115/75 20 chest 2 bar 10 reverse burpees