SWOD 1-Rep Max Push Press (PR CITY!!!) WOD 15 minute AMRAP 15-KB American Swings (53/35) 30-Double-unders 15-S2O (95/65) 1 Minute Rest… METCON Tabata Workout: Cardio and Strength Tabata- 30 second rest between rounds Tabata 1 (Repeat for 4 rounds): 1. Burpees 20 sec., rest 10 sec. 2. Assault bike 20 sec., rest 10 sec. Strength Read more about 9.27.2017[…]


This week’s max will be the Push Press and will be performed on Wednesday SWOD 3 Rounds 1 Minute Plank 1 Minute Wall Sit 1 Minute Handstand Hold WOD 10-9-8-7-6-5-4-3-2-1 Deadlift 185/135 Box Jump 30/24 *Run 100 Meters after each round* Spartan 3 Rounds Run 1 Mile Rest 2 Minutes

Coach Dan’s Sunday Spotlight 9.24.2017

Good afternoon CFTP, I hope everyone is enjoying this dark stay at home and watch movies weather. This week’s Lockdown… What can I say? WOW. When I announced this week’s WOD I had some doubters. I had a number of peeps come up and tell me “I cannot do the back squat weight.” My response? Read more about Coach Dan’s Sunday Spotlight 9.24.2017[…]


SWOD Snatch work and warm up to WOD weight WOD 2-4-6-8-10 Strict Handstand Pushups 1-2-3-4-5 Snatch @ 80% of your max *Run 400 Meters in between every round. 4 runs total* SPARTAN Throwback 5.17.2017 100 Cal Bike Every 2 Minutes Complete 6 Burpees 2000 Meter Row Every 200 Meters Complete 40 Meter D-Ball Carry (Bear Read more about 9.21.2017[…]


Tabata Abs Then: WOD 20 Minute AMRAP 20 KB Swings (Russian) 53/35 300 Meter Run 5 Squat Cleans 205/135 METCON Tabata 8 rounds 20 sec on, 10 sec. off 1 leg box ups/box jumps TRX “I, Y,T” Burpee tuck jump 10 shoulder taps and 10 mt. climbers