SWOD/Warmup 3 Rounds at each station 3 Stations (1 minute 15 Second transition at each station; teams of 3) Calorie Row Double Unders 3 Back Squats @ 70% Score is Double Unders + Calorie Row WOD 30 Pullups 30 Box Jumps 20 inches 30 Jumping Air Squats Run 400 Meters 20 C2B Pullups 20 Box Read more about 8.1.2017[…]
SWOD 1-Rep Max Snatch WOD 13 Minute Cap 75 Power Snatches 75/55 50 Power Cleans 95/65 25 Thrusters 115/75 METCON Coach Mandy Special!
Good Afternoon CFTP, I am so excited to be back after a much needed week off. Huge thank you to our training team for keeping things rolling for me while I was gone! It was really cool to see how you all did on the programming I left for you all. Good work last week! Read more about Coach Dan’s Sunday Spotlight 7.30.2017[…]
WOD 25 minutes Teams of 3 2 people doing burpee pull-ups 1 on the assault bike for Calories. Once each person gets 100 burpee pull-ups they can rotate through the bike as needed. Score is calories!
Hero WOD Friday Liam For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. U.S. Army Sgt. 1st Class Liam J. Read more about 7.28.2017[…]
SWOD Snatch Balance 5×3 AHAP WOD 30 Strict Pullups 25 Wall Balls 20/14 20 Calorie Row 15 Toes through Rings 10 Power Cleans 200/135 *200 Meter run after each movement* Spartan WOD 50-40-30-20-10 Cal row *100 Meter Sled Push Between row sets* 90/45
Coach Dave’s WOD METCON Shauna’s Metcon
SWOD Split Jerk (from the rack) 7×1 @ 85% of Clean and Jerk max WOD 21-15-9 Push Press 95/65 Alternating Dumbbell Snatch 50/35 * 75 Double Unders after each set; i.e. 21 PP 21 DS 75 DU; 15 PP 15 DS 75 DU… Spartan WOD Run 1 Mile 50 Burpees Run 800 Meters 50 Deadlifts Read more about 7.25.2017[…]
Class times will be morning classes only. 5:30, 6:30, 7:30, 8:30 and 9:30 AM WOD Teams of 3 3 Stations Station 1: Sled Push 90/45 (10 meters = 10 reps) Kb Swings 53/35 Burpees Station 2: Wall Balls 20/14 Pullups Hand Release Pushups Station 3: Deadlift 135/95 Clean 115/75 Shoulder to Overhead 95/65 *Each station Read more about 7.24.2017[…]
Good morning CFTP, Nearing the end of the month! Your friends only have until August 2nd to get signed up on our deal. If they come in after that date they will not be eligible for the 3 month deal but they will be eligible for our ongoing deal of first month half off! So Read more about Coach Dan’s Sunday Spotlight 7.23.2017[…]