Today’s WOD inspired by the scoreline that is taking our RSL boys to the MLS Cup Final 5-2!!! SWOD 5×2 Heavy Back Squats WOD 5 Rounds 2 Minutes of work one minute rest 10 Kettle Bell Swings 53/35 10 Wall balls 20/14 This will be scored as total reps...

11.24.2013 Coach Dan’s Sunday Spotlight

Good Morning CFTP, CrossFit, like life, is a journey. Back when I started CrossFit while deployed to Iraq, CrossFit was very exciting and interesting. It was fun and unexpected. Every time I went in there was a new workout for me to conquer. It was something that I...


Saturday partner wod Max rounds in 6 min alternating partners (one rest while one works) 3 KB SDHP 70/53 6 pushups 9 squats Rest 1 min Repeat for a total 5 cycles Cashout Tabata cherry pickers


Swod 10 minutes Odd – max reps bench press 135/95 Even – hand release pushups Wod Tabata Pullups Rowing for calories Push press 95/65 Flutter kicks Front squats 95/65


SWOD Find your 1-rep Snatch max WOD 21-15-9 OHS 115/75 Situps Wall Balls 20/14