8.31.2017

*Labor Day hours will be 7, 8, and 9 AM* **Starting Tuesday, September 5th, 5:30 and 6:30 AM classes will become 5 and 6 AM on a trial basis** ***Lockdown will begin September 14th and run for 4 weeks*** SWOD Deadlift 5@75% 3@85% 1+@95% WOD Chipper (Start and rotate as you desire. Partition the reps/distance Read more about 8.31.2017[…]

8.30.2017

WOD 16 minute AMRAP 10 KB Snatches (5&5) 10 Meter Waiter Walk (right) 10 KB Single Arm Rack Squats (5&5) 10 Meter Waiter Walk (left) Rx 53/35 Cashout 10 Rounds Alternating Partner WOD: One Partner Completes one full round of: 10/7 Cal Bike 10 Wall Balls 20/14 METCON Lungs on Fire workout (28 minutes): 4 Read more about 8.30.2017[…]

8.29.2017

Thanks for welcoming our new toys to the box! SWOD Push Press (Percentages off of working max) 5@75% 3@85% 1+@95% WOD 10 Rounds 6 Strict Ring Dips 6 Strict Pullups 100 Meter Run Spartan WOD 5-10-15-20-25-30 Cal Row Cal Bike *Run 400 Meters after each round*

Coach Dan’s Sunday Spotlight 8.27.2017

Good Afternoon CFTP, I had such a blast yesterday at the competition down at Hermes CrossFit! It was a fun competition and got me really excited for The Lockdown and subsequent Battle of the Valley competition we have coming up. If you have not found a same-sex partner for this upcoming competition, please do. In Read more about Coach Dan’s Sunday Spotlight 8.27.2017[…]

8.26.2017

PARTNER WOD 12 Minute Amrap 1 Clean and Jerk 100 Meter Run One partner will complete one clean and jerk followed by a 100 meter run. Then tag and switch Cashout (16 Minutes) Group Tabata Abs

8.23.2017

WOD 3 Rounds 300 Meter Run 16 KB Swings 53/35 32 Double Unders 16 KB Shoulder to Overhead (8&8) 1 Minute Rest… Comp (70/53) Cashout will be posted on the board METCON 5 rounds for time (same weight for all movements) 20 cal row 12 Dumbbell (DB) Deadlifts (30lb./50 lb.) 9 DB Hang power cleans Read more about 8.23.2017[…]