SWOD Bench Press 5×5 WOD 12 Minute Ladder Pullup Ring Pushup Deadlift 225/155 Round 1 complete 1 rep of each exercise Round 2 complete 2 reps of each exercise Go until the end of the 12 minutes and get through as much of the ladder as...


SWOD 12 Minutes Minutes 0, 3, 6, 9 complete 5 Back Squats @ 70% Minutes 1,4,7,10 Rest Minutes 2,5,8,11  complete 3 Squat Cleans @ 185/115 WOD “Annie” 50-40-30-20-10 Double Unders Situps

Coach Dan’s Sunday Spotlight 3.30.2014

Good Morning CFTP, Final week of The Open… Only two more days to get your final WOD in. Just a little follow up from last week’s post. I hope you all have done some soul searching and some realizations about what your weaknesses and strengths are. Not only...


WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN –...


SWOD Take 20 minutes to find your 5- Rep max Overhead Squat WOD Tabata Squats Situps Pullups Power Cleans 95/65