CrossFit Open 2019 WORKOUT 19.1 VARIATIONS Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Read more about 2.22.2019[…]
Come watch the 19.1 Open announcement as it is broadcast at 6 PM! We’ll have it on the TV! It’ll be a blast to watch it with everyone! WOD 30 Minutes 10 Cal Bike 10 Cal Row 10 Meter Run 10 Sit-ups *Complete 25 Air Squats and 30 Second Plank Between each round.* You will Read more about 2.21.2019[…]
Kettlebell Wednesday! WOD 20 Minute AMRAP 50 Double Unders 40 Single KB Swings 53/35 50 Double Unders 30 KB Snatches 53/35 50 Double Unders 20 KB Rack Squats 53/35 50 Double Unders 10 Single KB Thrusters Cashout ROMWOD! 10:30 AM Bootcamp (Make up day for snow day, Final day of this 6 week session) Spell Read more about 2.20.2019[…]
*Regular hours except NO NOON CLASS! Every other hour will be regular hours!* SWOD Back Squat 5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1 Repetition @ 87% 1 Repetition @ 90% WOD For Time: 75 Wallballs (20/14) *Females 9′ 35/25 Calorie Assault Bike … Directly into… Read more about 2.18.2019[…]
Good Morning CFTP! We have over 60 committed to our Intramural Open so far! If you haven’t let me know that you are participating, please email me, message me, ping me on Facebook or any other way, contact me! I need to know who we have so I can start compiling the teams! Refer back Read more about Coach Dan’s Sunday Spotlight 2.17.1019[…]
Hero WOD Friday U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, Read more about 2.15.2019[…]
Partner WOD (it is Valentine’s Day after all) On the 5:00 x 6 The following will be buy-ins to the Bike/Row 50 Box Overs 24/20 (step ups allowed) 50 Wall Balls 20/14 35 Burpees You and your partner will complete the buy-in, sharing the reps. When the buy in is complete, one partner will go Read more about 2.14.2019[…]
Bringing back a little Coach Dave KB Wednesday! WOD 5 Rounds 60 Double Unders 20 KB Swings 53/35 20/15 Cal Row 10 Single KB Shoulder To Overhead 10:30 AM Boot Camp
SWOD 10-8-6-4-2 Back Squats All sets are completed “On the 3:00”, and all repetitions are taken from the rack. On the 0:00… 10 Reps @ 70% On the 3:00… 8 Reps @ 75% On the 6:00… 6 Reps @ 80% On the 9:00… 4 Reps @ 85% On the 12:00… 2 Reps @ 90% WOD Read more about 2.12.2019[…]
SWOD 3 Sets: Set #1 – 3 Snatch Balances (60%) Set #2 – 2 Snatch Balances (70%) Set #3 – 1 Snatch Balance (80%) Percentages are based off estimated 1RM Squat Snatch. All repetitions are taken from the rack, and rest as needed between sets (aiming to keep it to at most 90s per) WOD Read more about 2.11.2019[…]