10.1.2018

SWOD Back squat  15 reps 12 reps 10 reps 12 reps 15 reps rest 2:30 between sets Go as heavy as possible. Record your weights. WOD EMOM for 6 minutes  30 Double unders 10 Chest to bar pull ups Rest 2 Minutes Then: 4 minute AMRAP 5 Clean and jerks (165/115) 10 Wall...
Coach Dan’s Sunday Spotlight 9.30.2018

Coach Dan’s Sunday Spotlight 9.30.2018

Good Afternoon CFTP, What a great weekend this past weekend. I feel like I got hit by a truck but it reminded me of just how lucky I am. I am so grateful that I have a body that I can challenge and compete with. Sometimes I feel like I take that for granted. I am so...

9.28.2018

Don’t forget! We will be doing a final throwdown pizza party Monday night. Come do your workout then if you can! Weights on D-balls: Tier 3 = 70/50 Tier 2 – 70/50 Tier 1 = 50/30 Weights on Cleans and shoulder to overhead: Tier 3 = 185/125 Tier 2 = 135/95...

9.27.2018

SWOD (Another from this weekend’s WODsomniac) Heaviest Complex in 15 Minutes: Snatch Hang Snatch Overhead Squat WOD 30-20-10 Farmer Carry Dumbbell Lunges 35/20 Dumbbell Russian Twists (1for1) 300 Meter Run after each round Spartan WOD 300 Meter Run 100 Sit-ups...

9.26.2018

SWOD ABS WOD 14 Minute AMRAP 10 Pull-ups 20 Cal Row/20 Cal Bike 30 Air Squats