8.23.2017

WOD 3 Rounds 300 Meter Run 16 KB Swings 53/35 32 Double Unders 16 KB Shoulder to Overhead (8&8) 1 Minute Rest… Comp (70/53) Cashout will be posted on the board METCON 5 rounds for time (same weight for all movements) 20 cal row 12 Dumbbell (DB) Deadlifts (30lb./50 lb.) 9 DB Hang power cleans Read more about 8.23.2017[…]

Coach Dan’s Sunday Spotlight 8.20.2017

Good Afternoon CFTP, Fun week last week! There were some challenging WODs and you all met the challenge. There is one WOD in particular I’d like to touch on but I will do that in a bit. First and foremost… Let’s announce the winners of the #cftpstrong posting competition that Scoob started. Scoob was runner Read more about Coach Dan’s Sunday Spotlight 8.20.2017[…]

8.19.2017

Saturday Partner WOD 3 alternating rounds 9 min cap 50 lateral hops (over paralette) 10 calorie assault bike Rest 2 Minutes 5 aternating rounds 15 minute cap 10 Calorie Row 10 dumb bell cleans Rest 2 Minutes 400m Burpee Broad Jump Switch every 10 meters Score is total time

8.17.2017

SWOD Deadlift (Percentages off of working max) 5@65% 5@75% 5+@85% WOD 12 Minute AMRAP 200 Meter Run 2 Push Jerks 225/155 3 Front Squats 225/155 4 Power Cleans 225/155 SPARTAN WOD 12 Rounds 2 Minutes 100 Meter Run Rounds 1,4,7,10 Complete AMRAP Pushups Rounds 2,5,8,11 Complete AMRAP KB Sumo deadlift High Pulls 70/53 Rounds 3,6,9,12 Read more about 8.17.2017[…]

8.15.2017

SWOD Push Press off of working max 5@65% 5@75% 5+@85% WOD 1-2-3-4-5-6-7-8-9-10 C2B Pullup Power Snatch 95/65 Bar Hopping Burpee Toes 2 Bar Spartan WOD 3 Rounds 800 Meter Run 5 Rope Climbs 50 Meter Sled Push