Partner WOD 10 rounds 20 cal bike 2 rope climb (split as desired) Then: 4 rounds Alternating 800 Meter Run or 1000 Meter Row (Run will be broken up into 200 meters and switch. Row will be broken up into 250 meters and switch) 20 devils presses (35/26)


Partner WOD 18 Minute AMRAP Pacing Partner: 100 Meter D-Ball Carry 70/50 (Ball will be carried above the belly button but below the shoulders) Working Partner: 10 Burpees over Rower 10 Wall Balls 20/14 10 Cal Row Rest 2 Minutes Then: 10 Minutes for both partners to find their max Snatch Score = total points. Read more about 4.19.2019[…]


SWOD Build to a heavy Power Clean + Push Jerk WOD “Grace” For Time: 30 Clean and Jerks 135/95 Spartan WOD 30-20-10 Cal Row Double KB Farmer Carry Lunges 53/35 Rest 2 Minutes 21-15-9 Strict Pull-ups 40 Meter Farmer Carries after each round of pull-ups


WOD For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 35/26 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 50 Back extensions (Supermans) 50 Wall balls 20/14 50 Burpees 50 Double unders

Coach Dan’s Sunday Spotlight 4.14.2019

Good afternoon CFTP, What a great week this past week! We had visits from CrossFit idols and an amazing competition put on by one of our own, Erik Bowman. First off, congratulations Erik on putting on an amazing competition. Let’s talk about yesterday first. Yesterday we had 10 teams compete! 10!!! We had someone in Read more about Coach Dan’s Sunday Spotlight 4.14.2019[…]