SWOD 1-Rep Max Snatch WOD 30-20-10 Pullups Deadlifts Deadlift weight increases as follows: 185/125 (Scale=60%) 225/155 (Scale=70% 275/185 (Scale=80%) SPARTAN 10 Rounds 1 Minute Cal Row 1 Minute Burpees Score is total reps

Coach Dan’s Sunday Spotlight 12.17.2017

Good Afternoon CFTP, Nearing the end of the year and I am really excited about everyone’s progress this year. I’ve been thinking back on this past year and thinking about each of you and the progress you have made. It truly is incredible what you all have been able to accomplish physically and mentally. With Read more about Coach Dan’s Sunday Spotlight 12.17.2017[…]


U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his Read more about 12.15.2017[…]


SWOD Tabata Russian Twists (2:1) WOD 15 Minute AMRAP 5 S2O (135/95) 7 American KB Swings (53/35) 9 Front Squats (135/95) 11 Russian KB Swings (53/35) 13 Deadlifts (135/95) No METCON on Wednesdays Until January


SWOD Tempo Front Squats 3 Second descent with a 3 second hold at the bottom 5×3 First three rounds at 70% Last 2 Rounds at 80% WOD OPEN 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches Read more about 12.11.2017[…]

Coach Dan’s Sunday Spotlight 12.10.2017

Good Afternoon CFTP, Today I want to talk about the CrossFit Open. What is the CrossFit Open? Every year, CrossFit puts on the CrossFit Games. Last year it was hosted in Madison Wisconsin. Leading up to these Games, CrossFit puts on qualifiers in order to figure out who will earn a spot at The Games. Read more about Coach Dan’s Sunday Spotlight 12.10.2017[…]


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight Read more about 12.8.2017[…]