Coach Dan’s Sunday Spotlight 4.30.2017

Coach Dan’s Sunday Spotlight 4.30.2017

Good afternoon CFTP, Looks like a beautiful start of the week! Maybe we’ll get some running in this week! It is the end of April so we have come to the end of another quarterly Body Fat Loss Challenge. I was sent all the results and I am so proud of all of you!...

4.29.2017

WOD 25 Minute AMRAP Teams of 2 30 Shoulder to overhead 115/75 25 Wall Balls 20/14 20 Toes 2 Bar 5 Rope Climbs
4.28.2017

4.28.2017

WOD 100 Dumbbell Cleans 50/35 *Every minute on the minute complete 5 Burpees Then: 100 Box Overs 24/20 1000 Meter Row METCON Tabata 20 sec on, 10 sec rest for 4 minutes each station Slam ball OH squats Box jumps Ring or V bar dips Toes to bar KB cleans DB squat and...
4.27.2017

4.27.2017

SWOD Overhead Squats +10# 5@65% 5@75% 5+@85% WOD “FRAN” 21-15-9 Thrusters 95/65 Pullups SPARTAN 10 Rounds 45 Seconds on 15 Seconds off Assault Bike for calories Then: 10 Rounds 45 Seconds on 15 Seconds off Row for...

4.26.2017

SWOD: Front Squat Wednesday 90% off of your 1RM + 10# 5@65% 5@75% 5+@85% WOD 60-Ab Mat sit-ups 50-KB Swings (53/35) 40-Box jumps (24/20) 30-Double Snatches (55/35) 20-Goblet Squats (53/35) 10-Meter Handstand walk METCON Barbara 5 rounds for time, 3 minute rest between...