2.1.2016

SWOD 1-rep Max Back Squat WOD 40-30-20 Double Unders 20-15-10 Handstand Pushups (Comp= Strict) 7:45 PM Comp WOD 10 Minute AMRAP 3-6-9-12 Calorie Assault Bike C2B Pullups Rest 2 Minutes Max Effort Calories on Assault Bike Rest 2 Minutes 10 Minute AMRAP 10 Meter Handstand Walk 30 Double Unders

2016 Week 5 Programming Preview

MONDAY SWOD 1-Rep Max Back Squat WOD 40-30-20 Double Unders 20-15-10 Handstand Pushups (Comp= Strict) TUESDAY SWOD Sally Up Pushups WOD Filthy Fifty SPARTAN WOD OPTION WEDNESDAY Coach Dave’s THURSDAY SWOD 1-Rep Max Strict Press WOD FRAN SPARTAN WOD OPTION FRIDAY SWOD 1-Rep Max Deadlift WOD 12.1

Coach Dan’s Sunday Spotlight 1.31.2016

Good Afternoon CFTP, Seems like every week you all have done something to yet again help those around you. Yesterday’s memorial WOD for little Ms. Brighton Tenney was so great. To be able to show support for a family that most of you have never met shows the depth of your greatness. It was so great to Read more about Coach Dan’s Sunday Spotlight 1.31.2016[…]

1.29.2016

SWOD Front Squats 5@40%,5@50%,5@60% WOD Partner wod: 14 Minute AMRAP partner 1: 3 rope climbs partner 2: AMRAP 5 power cleans(135/95), 5 Front Squats, 5 push press (partner picks up where other left off in complex) Score is Reps

1.28.2016

SWOD DeadLift 5@40%,5@50%,5@60% WOD 20 min amrap 10 wallballs 7 body blasters (burpee-pullup-k2e) 5 Ring Dips SPARTAN WOD 5 Rounds Run 400 Meters 10 Strict Pullups 10 Strict T2B 20 Meter Alligator Crawl 20 KB Russian Twists 53/35

1.27.2016

WOD: 2 rounds of; 2 Minute AMRAP: 4-Wall Balls, 8-Sit-ups 1 Minute rest 2 Minute AMRAP: 4-Double KB Thrusters, 8-Push-ups 1 Minute rest 2 Minute AMRAP: 4-Deadlifts, 8-Cal Row 3 Minute rest RX: 20#@10/14#@9 44/26 225/155 COMP: 20#@12/14#@10 53/35 275#/185#

1.26.2016

SWOD (this will be done as you warmup) Press 5@40%,5@50%,5@60% WOD WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00  2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following Read more about 1.26.2016[…]