2.16.2015

MONDAY, February 16 PRESIDENT’S DAY SCHEDULE NORMAL MORNING CLASSES EVENING CLASSES 4:15 CrossFit Kids 4:45 and 5:45 CrossFit Classes 6:45 and 7:45 PM Classes CANCELLED SWOD 8 min EVEN: Back Squats @65% ODD:20 DUs WOD 4 rounds 6 Muscle Ups (Sub 12 C2B Pullups or 18 Pullups) 12 Front Squats 135/95 comp 155/105 18 jumping Read more about 2.16.2015[…]

Coach Dan’s Sunday Spotlight 2.15.2015

Good evening CFTP, As many of you know we have posted the first part of the Final Lockdown WOD. If you have not seen the video you can go here to see it. https://www.youtube.com/watch?v=d8gjhF3VJCc Now for the Lockdown Standings Update. There are still a couple of teams yet to get their WOD done and they plan Read more about Coach Dan’s Sunday Spotlight 2.15.2015[…]

Winter Lockdown 2015 Final Hopper WOD Announcement

Part 1 announcement of the Lockdown Final Hopper Wod… The movements will be announced Wednesday along with the wod. This week you will have one attempt at the wod and you will have between Wednesday and Saturday to attempt it. We will be getting together on Saturday afternoon for anyone who would like to do Read more about Winter Lockdown 2015 Final Hopper WOD Announcement[…]

2.14.2015

HAPPY VALENTINE’S DAY! VALENTINE’S DAY PARTNER WOD 30 Partner Burpees 30 Partner Deadlifts 445/315 30 Slam ball-Chest throws 30/20 30 Partner Wall balls 20/14 400 Meter Partner Carry

2.11.2015

SWOD Bottom bounce FS 7×2@75% WOD 8 min AMRAP 10 deck squats 10 squat jumps 10 cherry pickers 1 min rest 8 min AMRAP 2 C&J 155/105 comp 185/125 2 snatches 155/105 comp 185/125 4 bar facing burpees CASHOUT Finish with 400 m timed run

2.10.2015

SWOD 8 min EMOM Even 3 strict dips Odd 3 squat cleans @ 75% WOD Lets Tabata! Toes 2 Bar Pushups Med ball cleans Double Unders Wall Balls 1-minute rest in between movements SPARTAN WOD “Triple 3” 3,000 Meter Row 300 Double Unders 3 Mile Run THIS WEEK’S SPARTAN CHALLENGE 200 STRICT PULLUPS This can Read more about 2.10.2015[…]

2.9.2015

SWOD Bottom Bounce Back Squat 7×2@75%(slow down, then quick bounce at the bottom) WOD 3 rounds 20 Meter OverHead walking lunges 45/25  20 OverHead plate sit-ups 20 burpee plate jumps