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6.18.2019

SWOD8 EMOM1 Hang Power Snatch1 Overhead Squat WOD”Helen”3 Rounds400 Meter Run21 KB Swings 53/3512 Pull-ups Spartan WOD3 Rounds 800 Meter Run 35 Double KB Deadlifts 70/53 20 Pull-ups

6.17.2019

SWODTesting time!Find your 1-rep max FRONT SQUAT WOD3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row

Coach Dan’s Sunday Spotlight 6.16.2019

Good Morning CFTP and Happy Father’s Day! I hope you all are having a great Father’s Day weekend. First off, I want to thank everyone who was able to come out to the new space yesterday and help out. It is amazing what can be accomplished with so many...

6.14.2019

Teams of 2 (For Time | 40 Minute Cap) 800 KB Farmer Carry 70/53 (One partner carries, must switch when put down) 200 Double Unders 50 Clean and Jerks (135/95) 15 Rope Climbs 50 Clean and Jerks (135/95) 200 Double Unders 800 KB Farmer Carry 70/53 (One partner carries,...

6.13.2019

SWODDeadlift (Add 10# and take 90% to find working max)5@75%3@85%1+@95% WODFor Time: 25 Thrusters (95/65) 20/15 Cal Bike 25 Chest to Bar Pull-ups 20/15 Cal Bike 25 Thrusters (95/65) 20/15 Cal Bike 500 Meter Run Spartan WOD50 Air Squats800 Meter Run40 Cal Ski Erg800...

6.12.2019

SWODSplit Jerk (Weight is +5# on 1-rep max)5@75%3@85%1+@95%WOD6 Rounds1:30 300 Meter RunAMRAP Deadlifts 225/155Rest 30 seconds*Score is total Deadlifts

6.11.2019

SWOD4 Rounds15/12 Cal BikeODD: 30 Second PlankEven: 30 Second Hollow Rock WOD3 Rounds:500 Meter Row20 Plate Walking Lunges 45/35 (Hold plate against chest)20 Box Jumps (24/20) Spartan WOD1 Mile Run300 Meter DB Farmer Carry 50/35800 Meter Run200 Meter DB Farmer...

6.10.2019

SWODFront Squats (% off round 2 working max)5@75%3@85%1+@95% 20 Minute AMRAP Hang Power Snatches 75/55 Strict Press 75/55 Overhead Squats 75/55 *Each time you break your set you will complete a penalty and move onto the next movement. Penalties: Hang Power Snatches =...

Coach Dan’s Sunday Spotlight 6.9.2019

Happy Sunday CFTP! It’s finally feeling like summer! I hope everyone is getting out and enjoying this good weather and are using your fitness outside the gym. Team CFTP at 65 Roses! We had 3 teams at 65 Roses and it was so much fun watching and competing along...

6.7.2019

Partner WOD 30 Minute AMRAPDeck of CardsĀ Hearts: Kettlebell Swings (53/35)Spades: BurpeesClubs: AbMat Sit-UpsDiamonds: Goblet Squats (53/35)Aces: 200 Meter Run Partner 1 does a card and partner 2 does the next card. Only one partner working at a time except for...