Coach Dan’s Sunday Spotlight 12.21.2014

Happy Christmas week CFTP, This week is Christmas week! I want to wish you all Merry Christmas and want to put out the holiday schedule: Monday and Tuesday (December 22-23) = Regular hours Wednesday (Christmas Eve) = Morning Classes only Thursday (Christmas) = Cancelled Friday and Saturday (December 26-27)= regular hours Next week: Monday and Tuesday (December Read more about Coach Dan’s Sunday Spotlight 12.21.2014[…]

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

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

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 Read more about 12.14.2014 Coach Dan’s Sunday Spotlight[…]

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