Programming Preview 5.23.2016

MONDAY SWOD 5-3-1 Back Squats WOD Run Power Snatch Overhead Squat Power Clean Front Squat Run TUESDAY SWOD 5-3-1 Strict Press WOD Repeat WOD from 1.21.2016 Cashout Medball Situps WEDNESDAY DAVE THURSDAY SWOD 5-3-1 Overhead Squats WOD 3 Deadlifts 6 Burpees 9 T2B FRIDAY SWOD 5-3-1 Deadlift WOD “Nero”

Coach Dan’s Sunday Spotlight 5.22.2016

Good Evening peeps! First and foremost huge congratulations to our Girls Gone Rx competitors. I want to start with the 3-woman team of Daphne Miller, Amy Merrill, and Angie Patterson. Each one of these ladies all came out of this competition with new personal bests! How many of us can say that this past weekend Read more about Coach Dan’s Sunday Spotlight 5.22.2016[…]


SWOD Overhead Squats 3@ 70% 3@ 80% 3+ @ 90% WOD Tabata Pushups Hang power cleans 95/65 Pullups Shoulder to overhead 95/65 *Run 200 Meters in between movements* SPARTAN 150 Calorie Assault Bike 300 Calorie Rower Run 2 Miles


SWOD Strict Press 3@ 70% 3@ 80% 3+ @ 90% WOD “AMANDA” 9-7-5 Squat Snatch 135/95 Muscle Ups *MU Modification descending order* Bar MU Jumping Ring MU 2:1 C2B Pullups and or MU Transitions to Ring Dips Tuesday Spartan Run 1 Mile 30 Burpees Run 1 Mile 30 Calorie Row Run 1 Mile 5 Bar Read more about 5.17.2016[…]


SWOD Back Squat 3@ 70% 3@ 80% 3+@ 90% WOD “Kelly” 5 Rounds Run 400 meters 30 box jumps 24/20 30 Wall balls 20/14 10:30 METCON (A JJ Special) EMOM: 5 minutes Every minute on the minute complete the following movements/reps. Rest 2 min between sets. 1. 5 burpees 5 pull-ups 2. 10 OH split lunges Read more about 5.16.2016[…]

Coach Dan’s Sunday Spotlight 5.15.2016

Good afternoon CFTP, We all do CrossFit for different reasons. Sometimes people’s reasons change over time. Some of us just want a good workout. Some of us have goals to be able to play with our grandchildren when we get older. Some have aspirations to go to the Games. Some have aspirations to compete locally Read more about Coach Dan’s Sunday Spotlight 5.15.2016[…]