Good Afternoon CFTP,

I have a couple of exciting announcements and reminders to share today but I first wanted to express my feelings about my personal fitness lately.

As some of you probably know, I’ve been nursing an ankle injury for quite a few months now and just recently been feeling I was on the mend. So this past week I finally felt like I was able to push myself as hard as I could. The coolest thing about this is that when I was ready to push myself, you all were there to help me push. No matter how long someone may be gone or for what reason someone has been sidelined, it is really reassuring to know that when we are ready to hit it hard again, the CFTP family is there to support and push.

Every class I attended this past week, I had either a person I was chasing or a whole class rooting for me to finish. This may not seem like a big deal but for me and for many other athletes, this is everything! When you show up at the gym, no matter which hour, and you know that the coach, the friends there working out, and everyone is going to be in your corner to push, it means the world. I can guarantee that if I didn’t have your support, I would not push myself nearly as hard and I would not see the gains I do. So THANK YOU! And keep on rooting for each other and cheering each other on. It really is a big deal.


Coach Chad Colunga’s Olympic Lifting Course

Coach Colunga is starting his 6-week course tomorrow night at 7:45 PM.  This will run Monday and Wednesday nights for 6 weeks and only costs $40 for members. There will also be a 10-punch pass available for $50, if you can’t make it consistently. These punches will carry over to future Barbell Club courses which we will be alternating between Oly courses with Coach Chad and Powerlifting courses with Coach Charms. Please let me know if you want to sign up.

Dedicated Tween/Teen Class

We are going for it! Starting September 4th from 4-4:45 on Tuesdays and Thursdays! We want to make this work so spread the word and let’s get people signed up. All these sign ups will be on my desk!


This year’s lockdown is about to start! Thursday, September 6th will be the first WOD announcement!

What is it?

Every year we host an in house competition called the lockdown. This is a same-sex partnership competition with 3 levels, so all can participate. This competition was designed similar to the CrossFit Open and will be completed over a 4-week period. There will be one WOD announced every week on Thursday night. The WOD will be the workout all day on Friday… If you and your partner cannot make it to do it during the regular class times on Friday, we will be doing a Friday night lights at 7 PM every Friday night so we can all get together and do it together. If you can’t make it to any of those times there will be 4 more hours that you can get it done. You can do it Saturday at 8 AM during Open gym time, or Monday 6:30 AM, noon, or 5:45 PM which will be shifted to open gym time during this competition. You are only allowed to complete the workout once every week. (NO REPEATS).

You can check out last year’s scores here:

Who should do this?


What levels are there?

Here is a list of standards you should be able to hit to join the different levels in lockdown.

Level 1 (lowest)
Level 2 (middle)
Level 3 (highest)

Level 1
Knee Raises
Jumping Pullups
Single Unders
Thrusters 65/45
hand release pushups
deadlifts 135/95
Box Step ups
Dumbbell movements 35/20
Wall balls 14/10

Level 2
Toes 2 Bar
Double Unders
Thrusters 95/65
Deadlift 225/155
Dumbbell movements 50/35
Box jumps 24/20
Wall balls 20/14

Level 3
Muscle ups (Bar muscle ups for ladies)
Handstand walking
Thrusters 135/95
Deficit HSPU
Deadlift 275/185
Dumbbell movements 50/35
Box Jumps 30/24
Double Unders
Wall Balls 20/14

Which division should I join?
When you look at the list above, you need to ask yourself, can I do those movements right now? If there is a movement you can’t do but you know your partner can, then you should be just fine signing up for that division.
It doesn’t matter how long you have been doing CrossFit or if you are a coach or whatever other criteria you can think of. If you can’t do it then scale down a division. With that being said, if you can do it and you are looking for an “easier” route to the podium then that is wrong as well.

The purpose of the lockdown is for us all to get together and compete together. It is a competition but it is also a chance for us to compete without having to worry about getting a weekend off or having to worry about what other boxes are going to come and watch me workout. It is a competition in our own home that is done by our members. We are family and I hope you will feel comfortable competing together.

My take on the Lockdown:

I love the lockdown the most out of all other competitions. Why? Because I get to watch all of my closest friends compete together. It’s a fun, competitive atmosphere. I love the support and love the push we all give each other. I really look forward to seeing you all compete in the 2018 Lockdown!

Coach Dan