SWOD Overhead Squats +10# 5@65% 5@75% 5+@85% WOD “FRAN” 21-15-9 Thrusters 95/65 Pullups SPARTAN 10 Rounds 45 Seconds on 15 Seconds off Assault Bike for calories Then: 10 Rounds 45 Seconds on 15 Seconds off Row for calories


SWOD: Front Squat Wednesday 90% off of your 1RM + 10# 5@65% 5@75% 5+@85% WOD 60-Ab Mat sit-ups 50-KB Swings (53/35) 40-Box jumps (24/20) 30-Double Snatches (55/35) 20-Goblet Squats (53/35) 10-Meter Handstand walk METCON Barbara 5 rounds for time, 3 minute rest between rounds 20 pull-ups 30 push-ups 40 sit-ups 50 air squats

Coach Dan’s Sunday Spotlight 4.23.2017

Good morning CFTP, What a beautiful day! I hope everyone is having a relaxing Sunday. I want to start off by congratulating our powerlifting ladies! Hillary and Leslie both dominated the scene and took first in their divisions… Not only that, Hillary came out on top as the best overall lifter! These ladies have worked Read more about Coach Dan’s Sunday Spotlight 4.23.2017[…]


WOD Inspired by the final WOD for our team at Fitcon. Give you a taste of what our team will experience! “Tag in, Tag out” 2-Person teams 100 hand release push ups 100 box jump overs 24/20 75 dumbbell snatches 50/35 75 shoulder to over head @ 85# 200 double unders METCON Pyramid Assault Bike Workout 2 through Read more about 4.21.2017[…]