3.20.2017


Spartacus 2016! PC Steve Arnoldus. Pictured: Natalie Daniels

*Don’t forget! CFTP BBQ/FRIDAY NIGHT LIGHTS this Friday at 7 PM. Final week of the 2017 OPEN! Bring your family and friends to watch you throw down!*

SWOD
400 Meter run for Time

WOD
Run 200 Meters
30 Hang Power Snatches 95/65
10 Bar hopping Burpees
Run 400 Meters
20 Hang Power Snatches 95/65
20 Bar Hopping Burpees
Run 800 Meters
10 Hang Power Snatches 95/65
30 Bar Hopping Burpees

METCON
3 rounds, 1 min on and 10 sec off
1. Row
2. TRX pull and Squat
3. Barbell roll outs
4. Push-ups w/ shoulder tap
5. Star jumps
6. Med ball side wall hit
7. RS squat press with jump

Cash-out: Core

Leave a Reply

Your email address will not be published. Required fields are marked *