12.21.2015

*This week’s schedule is as follows: Monday-Wednesday Regular Schedule Thursday (Christmas Eve) Regular Morning hours. No Noon or evening classes. Friday (Christmas) No Classes Saturday Regular Schedule 8 and 9 AM* SWOD Back Squats 5@75%, 3@85%, 1+@95% WOD OPEN 11.4 10 min amrap 60 bar facing burpees 30 OHS 120/90 10 MUs

Coach Dan’s Sunday Spotlight 12.20.2015

Good morning CFTP, How are all of you Beast moders feeling?! Loved throwing down with you all at the 12 Days of Christmas Beast Mode last night. Those who couldn’t make it were missed! Before beast mode I had a chance to sit down with my training team. During this meeting our subject was how Read more about Coach Dan’s Sunday Spotlight 12.20.2015[…]

12.16.2015

SWOD: TABATA Abs WOD: A: 6 minute AMRAP of; 10-Calorie Row 10-Wall Balls (20#@10’/14#@9′) 1-minute rest B: 6 minute AMRAP of; 10-KB American Swings (53/35) 10-KB push-ups 1-minute rest C: 6 minute AMRAP of; 10-Double KB shoulder-to-overhead (44/26) 150 Meter Row 1-minute rest D: 6 minute AMRAP of; 1-Rope Climb 10-KB Goblet Squats (70/53)

12.14.2015

SWOD Back Squat (Working off of 90% of your max) 3@70%, 3@80%, 3+@90% WOD 30 Front Squat Buy-in 155/105 Comp=185/125 Then: 3 Rounds 15 Deadlifts 155/105 Comp=185/125 15 Bar Hopping Burpees

Coach Dan’s Sunday Spotlight 12.13.2015

Good Afternoon CFTP, Has everyone gotten over their ‘Twas The WOD Before Christmas Event hangover? I’m finally feeling human again. I want to say thank you again to all those who helped and to all those who competed. We have had nothing but compliments on the programming, the judging, the flow of events, everything! You Read more about Coach Dan’s Sunday Spotlight 12.13.2015[…]