11.10.2017

Hero WOD Friday U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Read more about 11.10.2017[…]

11.9.2017

SWOD 10 EMOM EVEN: 3 Clean pulls @ 90% ODD: 1 Full clean @ 90% WOD 1000 Meter Row Then: 3 Rounds 10 Hang Power Cleans 135/95 10 Box Jumps 24/20 10/7 Cal Bike SPARTAN 10 Rounds 10 Cal Ski 40 Meter Sled Push 10 Burpees

11.6.2017

SWOD 6 EMOM 3 Split Jerks @ 70% 3 Rounds 20 Second bottom OHS hold AHAP (Even if that’s a PVC) WOD “Diane” 21-15-9 Deadlifts 225/155 Handstand Pushups METCON 4 rounds UPPER 20 push-ups 15 pull-ups (close-grip) 20 KB swings 20 TRX bicep curls 20 TRX triceps presses LOWER 20 jump squats (10 per leg) Read more about 11.6.2017[…]

Coach Dan’s Sunday Spotlight 11.5.2017

Good Afternoon CFTP, Happy end to daylight savings. Today, I’m going to touch on something that I have come to understand. Every year when we run our promotion in July I see a lot of people come in. They come in with the intention to better their situation and to live a healthier lifestyle. During Read more about Coach Dan’s Sunday Spotlight 11.5.2017[…]

11.3.2017

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while¬†responding to a domestic disturbance call¬†on April 4, 2009. He was engaged to be married with Lisa Esposito. HERO WOD “Paul“ Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead Read more about 11.3.2017[…]

10.31.2017

SWOD 3×5 Snatch Balance @ 60-70% of OHS Max 3×3 Snatch Pulls @ 100% Snatch Max WOD 5 Rounds 10 Pullups 10 Push Presses 95/65 Cashout 2 Rounds 15/10 Cal Bike 10 Meter DB Front Rack Lunges 50/35 Rest 1 Minute SPARTAN “Triple 3” 3,000 Meter Row 300 Double Unders 3 Mile Run