5.9.2019

SWOD Split Jerks 5@65% 5@75% 5+@85% WOD 4 x 3 Minute Rounds Round 1 300 Meter Run AMRAP 10 Hang Power Cleans 45/35 10 Push Presses 45/35 Round 2 300 Meter Run AMRAP 8 Hang Power Cleans 95/65 8 Push Presses 95/65 Round 3 300 Meter Run AMRAP 6 Hang Power Cleans 135/95 6 Push Read more about 5.9.2019[…]

5.8.2019

SWOD Deadlifts 5@65% 5@75% 5+@85% WOD 21 Front Squats 135/95 21 KB Swings 70/53 30 Box Jump Overs 20″ 15 Front Squats 15 KB Swings 30 Box Jump Overs 9 Front Squats 9 KB Swings 30 Box Jump Overs

Coach Dan’s Sunday Spotlight 5.5.2019

Good Afternoon CFTP! Today I want to jump right into the upcoming Memorial Day Murph. We are teaming up with the official Murph Foundation this year and that is where you can sign up and get your shirts and contribute directly to the foundation. Here is the link! Get on today so you can get Read more about Coach Dan’s Sunday Spotlight 5.5.2019[…]

5.3.2019

GOOD LUCK TO LINDSAY AND LADEE!!! Endurance WOD 4 Rounds 500 Meter Row 1/2 Mile Bike Master’s Online Qualifier WOD 4 Complete as many rounds as possible in 8 minutes of: 45 thrusters, 95/65 45 toes-to-bars 45 cleans, 95/65 45 chest-to-bar pull-ups CFTP VARIATION: Choose which movement you do first and in what order you Read more about 5.3.2019[…]

5.2.2019

WOD 5 Rounds 300 Meter Run 15 Wall Balls 20/14 10 Double KB Front Rack Lunges 35/26 5 Thrusters 135/95 3 Muscle Ups Spartan WOD 30 Minute AMRAP With a D-ball 70/50 200 Meter Carry 20 Burpees over D-Ball 10 D-Balls over shoulder

4.30.2019

SWOD 5 Snatch Pulls from ground @ 70% 5 Snatch Pulls From hang @ 70% 5 Hang Snatches (Power or Squat) Increasing in weight each rep WOD 1,000 Meter Row Directly Into… 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps (24″/20″) 20 Dumbbell Snatches (50/35) 10 Burpee Box Jumps (24″/20″) 10 Dumbbell Snatches (50/35) 5 Read more about 4.30.2019[…]