5.1.2018

5.1.2018

WOD Deck of Cards Every 3 Minutes stop what you are doing and complete 5 Back Squats @ 75% of your max Hearts – Always Burpees! Diamonds – Ab-mat situps Spades – Box Jumps 24/20 Clubs – Cal Bike Jokers – 25 D-Balls over Shoulder 70/50...
4.30.2018

4.30.2018

SWOD 8 EMOM 2 Deadlifts 4 Rounds @ 75% 2 Rounds @ 85% 2 Rounds @ 90%+ WOD “Elizabeth” (Last completed 11.2.2017) 21-15-9 Squat Cleans 135/95 Ring Dips 10:30 Bootcamp 2 rounds each station, 20 reps Station 1: 1. Med Ball DB cleans 2. Bent over fly (Rx...

Coach Dan’s Sunday Spotlight 4.29.2018

Good Morning CFTP, So last fall I got back into playing soccer on an outdoor soccer team. I went out to the game about a half hour early and “warmed up”, kicked the ball around and then the game started. I felt great! It felt like my old college days! I...

4.28.2018

Saturday Partner WOD 25min AMRAP 300 m med ball carry ( one partner carries ball switch as needed) 30 D ball over shoulder (70/50) 30 slam balls (30/20) 30 med ball partner sit ups (20/14) One partner working at a time except the...
4.27.2018

4.27.2018

Hero WOD Friday 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squats (115/75 lb) 10:30 AM Bootcamp Deck of Cards...