4.21.2015

Who’s ready to change up this leaderboard? SWOD Grip Work: Max Plate Hold (45/25) Max Pullup Bar Hang WOD “Karen” 150 Wall Balls 20/14 SPARTAN WOD OPTION Run 2 Miles 800 Meter Farmer Carry 70/53 (Two Kettle Bells) 800 Meter Slam ball burden carry 30/20 Run 2 miles

4.20.2015

SWOD Back Squats 4×8 @ 60% WOD (30 Minute Cap) A Tribute to the Vegas Spartan “Deck Of Cards” Spades = Pullups (Comp= C2B) Clubs = Deadlifts 135/95 Hearts = Bar hopping Burpees Diamonds = Plyo Pushups (W/one 45# plate) Jokers = 400 Meter Run (Comp will do the run + 5 Muscle Ups) Each Read more about 4.20.2015[…]

Coach Dan’s Sunday Spotlight 4.19.2015

I’m in there somewhere! VEGAS SPARTAN Good Afternoon CFTP, Just walked in the door from the Vegas Spartan. I want to give a huge shoutout to those who competed… Adam Carpenter, Erica and JJ Petersen. Huge thanks to Steve Arnoldus and Erica Carpenter for being out in the crowd cheering us on. Shoutout to Brandon Read more about Coach Dan’s Sunday Spotlight 4.19.2015[…]

4.16.2015

SWOD Self Improvement Thursday Strength Suggestion (If you don’t have anything you’d like to work on) 5-4-3-2-1 Back Squats (Increase weight each set. Final rep should be around 90% of your max. If you’re feeling good go for a pr) WOD (Dress warm) 3 Rounds 400M Run 20 Box Jumps 24/20 15 Knees to Elbows Read more about 4.16.2015[…]

4.14.2015

SWOD 12 Min  EVEN: 4 Strict Press @ 85% ODD: Practice 1 Legged Box Jumps 24/20 WOD “Isabel” 30 Snatches for time 135/95 Cashout: 1 Mile Run (This will be run together and it is the first time this will be put on the Leaderboard)

4.13.2015

SWOD 8 Min EMOM Max Strict Pullups without falling off bar Hold Handstand for remainder of Minute WOD Start with 200 Meter Sprint 2-4-6-8-10-12-14-16-18-20 KettleBell Swings 53/35 Burpees over kettle bell Finish with 200 Meter Sprint

Coach Dan’s Sunday Spotlight 4.12.2015

Good afternoon CFTP, With this weekend’s Vegas Spartan coming up and a couple of more endurance based races I’ll be participating in coming up I’d like to talk to you all about the importance of running. Every one of us have different goals when it comes to our fitness. Some of us are triathletes. Some Read more about Coach Dan’s Sunday Spotlight 4.12.2015[…]

4.11.2015

Sorry For the late post! Saturday WOD The following will be done in pairs: 200 Meter Partner Run 40 Medball Cleans (total) (20/14 200 Meter Partner Sled Push 40 Box Jumps 24/20 200 meter Partner Carry 40 Medball Cleans 20/14 200 Meter Walking Lunges With plate overhead 45/25 40 Box Jumps 24/20 200 Meter Partner Read more about 4.11.2015[…]