Coach Dan’s Sunday Spotlight 10.7.2018

Good Afternoon CFTP! I am really excited for tomorrow night at our CFTP Party at Labyrinth. More on that in a bit. First, I want to announce our 2018 Quarter 3 Dexabody Challenge winners! 2018 Quarter 3 Dexabody Challenge Winners Such amazing results from our winners! I am excited to announce all of them! Women Read more about Coach Dan’s Sunday Spotlight 10.7.2018[…]

10.5.2018

Partner WOD 8 Minutes 10 KB Swings 53/35 10 Box Jumps 24/20 *Alternating Rounds Rest 2 Minutes 3 Minutes Max Rep Thrusters 95/65 Rest 2 Minutes 8 Minutes 5 Deadlifts 225/155 5 Bar Facing Burpees *Alternating Rounds Score is total reps!

10.3.2018

SWOD 3 attempts Max effort Double unders Add up total reps completed in the 3 attempts. Rest as needed between attempts WOD “Cindy” 20 Minute AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats

10.2.2018

SWOD 15 Minutes to find heaviest Complex 2 Deadlifts 2 Hang Power Cleans WOD 1000m row 15 Bar Hopping Burpees 20 Power cleans (95/65) 25 Bar Hopping Burpees 30 Push presses Spartan WOD 1000 Meter Row 100 Meter Walking Lunge 1 Mile Bike 100 Sit-ups 1000 Meter Ski Erg

10.1.2018

SWOD Back squat  15 reps 12 reps 10 reps 12 reps 15 reps rest 2:30 between sets Go as heavy as possible. Record your weights. WOD EMOM for 6 minutes  30 Double unders 10 Chest to bar pull ups Rest 2 Minutes Then: 4 minute AMRAP 5 Clean and jerks (165/115) 10 Wall balls (20/14)