1.31.2018

SWOD 10 Minute AMRAP 15 Ab mat Situps 10 V-ups 5 Hand Release Pushups Rest 2 Minutes WOD 10 Minute AMRAP 15 KB Swings 10 Goblet Squats 5 Headcutters Rx = 53/35 BOOTCAMP 10:30 AM 3 rounds 30 Bench hops (hands on bench, both legs jump side to side) 20 Per side Rip (RS)...

1.30.2018

LUNGBURNER WOD 2 Rounds 1 Minute Max Double Unders 1 Minute max box jumps 24/20 1 Minute Max Burpees Rest 3 Minutes WOD 21-15-9 C2B Pullups Box Jumps 30/24 *After each round complete 50 Double Unders* SPARTAN Run 2 Miles 50 Strict Body Blasters (Burpee-Strict...

1.29.2018

SWOD/WARMUP 9 Minute EMOM First 3 Minutes 5 Strict Press @ 70% Second 3 Minutes 3 Power Cleans @ 70% Last 3 Minutes 3 Deadlifts @ 70% or @ WOD weight, whichever is lighter Rest 4 Minutes WOD Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55...
Coach Dan’s Sunday Spotlight 1.28.2018

Coach Dan’s Sunday Spotlight 1.28.2018

Good Afternoon CFTP, Lebron James, Stockton and Malone, Usain Bolt, Serena Williams, Tiger Woods, Hope Solo, Messi, Ronaldo, Michael Jordan, and the list goes on… What do all of these athletes have in common? Besides being the best of the best, they all have a...

1.26.2018

SWOD Testing 500 Meter Row and 500 Meter Ski Erg WOD AMRAP Tabata Situps (8 rounds) 30 Second rest Then: 2 Minutes Pullups 30 second Rest Then: Tabata Russian Twists 53/35 30 Second Rest Then: 2 Minutes Ring Dips 30 Second Rest Then: Tabata Flutter kicks (count=...