1.15.2018

*CFTP Bootcamp begins! Members are welcome at no extra charge. This will run for the next 6 weeks on Monday, Wednesday and Friday at 10:30. There will be a babysitter present. If you have friends interested… It is only $99 for all six weeks! Bring them with you.

WOD
OPEN WORKOUT 12.5

7 Minute AMRAP

3 Thrusters 100/65
3 Chest to bar Pull-ups
6 Thrusters 100/65
6 Chest to bar Pull-ups
9 Thrusters 100/65
9 Chest to bar Pull-ups
12 Thrusters 100/65
12 Chest to bar Pull-ups
15 Thrusters 100/65
15 Chest to bar Pull-ups
18 Thrusters 100/65
18 Chest to bar Pull-ups
And so on…

Rest 4 Minutes

THEN:
8 EMOM
1 Thruster
Increase as able. Goal is as heavy as possible.

CFTP BOOTCAMP
4 minutes per station (2 sets and then do DU or jump rope for the rest of the time),
1 minute rest between stations
Station 1 (2 rounds): 10 pull-ups 30 mountain climbers
Station 2 (2 rounds): 20 Box jumps 15 tricep dips
Station 3 (2 rounds): 25 Push-ups 10 toes to bar
Station 4 (2 rounds): 20 (10 per arm) KB or DB clean and press 20 (10 per leg) KB farmer carry walking lunges

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