11.30.2017

SWOD Overhead Squats 5×3 First 3 rounds @ 70% Last 2 AHAP Superset with Waiter walks, 20 Seconds each arm WOD 2-4-6-8-10-8-6-4-2 Dumbbell Box Step Ups 50/35 Double Dumbbell Cleans 50/35 *20 Double Unders after each round* SPARTAN 100 Burpees EMOM 10 Meter Walking...

11.29.2017

SWOD Tabata Situps WOD A: 5 Minute AMRAP 10 Pullups 10 D-Balls 100/70 2 Minute Rest B: 5 Minute AMRAP 10/7 Cal Bike 10 KB Swings 70/53 2 Minute Rest C: 5 Minute AMRAP 10 Hand Release Pushups 10 Shoulder to Overhead (155/105) METCON Tabata 20 sec on, 10 sec off for 8...

11.28.2017

SWOD 10 Minutes on the clock 9 Front Squats @ 50% 7 Front Squats @ 60% 5 Front Squats @ 70% 3 Front Squats @ 80% 1+ Front Squats @ 90% WOD 10-20-30 Cal Row Wall Balls 20/14 Hang Power Cleans 95/65 Bar Facing Burpees SPARTAN 2 Rounds (Stolen from Shauna’s Monday...

11.27.2017

SWOD 6 E90O90 Complex 3 Position Power Snatches + 1 OHS (Starting positions = Ground, Low Hang, High/Hip Hang) AHAP WOD “Amanda” 9-7-5 Ring Muscle Ups Squat Snatches 135/95 (Scaled ring Muscle Ups will be Bar Muscle Ups or Double the amount of C2b or...

Coach Dan’s Sunday Spotlight 11.26.2017

Good Evening CFTP, It is so good to be back! I am excited for this upcoming week. Today I will be using this spotlight mostly for announcements but first a warning… To all of you who plan to travel during the holidays or to take time off from the gym during this...