Blog

Saturday 4/20/19

Open Gym ONLY today 7-8:30am!

Optional Workout
Teams of 2

For Time
1,000m row
50 pull ups
1,000m row
100 push ups
1,000m row
150 squats

Friday 4/19/19

Friday – Stretchlab will be at CrossFit SPT from 3-7:30pm (kids room will be occupied for this)
Saturday – Open Gym ONLY 7-8:30am
Saturday – The WODfather competition starts at 8am (full details and heat schedules were emailed to members today)
Sunday – Closed for Easter

Strength:

Deadlift
Every :90 for 6 Sets
6 deadlift

Conditioning:

Open 16.3
7:00 AMRAP
10 power snatch 75/55
3 bar muscle up

Thursday 4/18/19

“I’ve been enjoying the Territory Foods prepared meals for almost a month now and wish I’d found them sooner! I love the convenience of picking up these delicious containers of joy twice a week straight from our box at CrossFit SPT. Selecting meals has been super easy on the website with built in filters to match my preferences like Whole 30 and nut allergy friendly.

My eating habits at work have improved significantly knowing that I have a tailored lunch waiting for me with an awesome balance of ingredients and flavor. Favorites so far have been the pork tenderloin with onion pepper relish and butternut squash succotash, closely followed by the chicken strips with paleo ranch, sweet potato mash and lemon broccoli.” -Martin Holland
Orders for next week due Thursday by 11:59pm!
Order HERE

Strength:

Death by Strict Cindy
EMOM until failure to complete on the minute OR 10:00 Cap
5 strict pull up
10 push up
15 air squats

Conditioning:

4 Rounds
4:00 AMRAP
400m run
AMRAP calories on bike/row in remaining time
R1-row
R2-bike
R3-row
R4-bike
2:00 rest b/t rounds
*score is total calories

Wednesday 4/17/19

Weekend Schedule:
Friday – Stretchlab offering free demonstrations 3-7pm
Saturday – Open Gym ONLY 7am-8:30am NO CLASS
Saturday – The WODfather Competition at CrossFit 817
Sunday – Gym CLOSED for Easter

Strength:

Clean Complex
Every :90 for 10 sets
1 clean + 1 hang clean + 1 jerk
(squat or power)

Conditioning:

For Time
Buy In – 50 straight leg sit up
20 burpee box jump
200m med-ball run
15 burpee box jump
200m med-ball run
10 burpee box jump
200m med-ball run
Cash Out – 50 straight leg sit up

Tuesday 4/16/19

This Friday, Stretchlab will be back at SPT from 3-7pm.
If you would like to sign up for a specific 15 minute time slot, please email keigan.stretchlab@gmail.com with your preferred time.

Skill Conditioning:

Every 2:00 for 5 Rounds
15/12 calorie bike
3 ring muscle up / 6 ring row+6 ring dips
(no BMU)

Conditioning:

3 AMRAPS
Each individually scored

4:00 AMRAP
21/18 calorie row/bike
15 shoulder to overhead
9 pull up
4:00 rest between

Round 1 : 135/95
Round 2 : 115/75
Round 3 : 95/65

Monday 4/15/19

ANNOUNCEMENT:
This Saturday, April 20th, SPT will have NINE athletes competing at The WODfather competition at CrossFit 817.
On Saturday we will have OPEN GYM ONLY from 7am-8:30am then will be closed for the remainder of the day (there will be a workout posted to do at Open).
We encourage y’all to come out and cheer on our people competing!
CrossFit 817 is located at
12803 Harmon Rd
Fort Worth TX 76177

Strength:

Front Squat
Every 2:00 for 10 sets
1 front squat with a :03 pause in the bottom + 3 front squat
start at 30%, increase across sets, not exceeding 50%

Conditioning:

8:00 AMRAP
8 Russian KB swing 70/53
10 double under
*increase DU by 5 each round

Saturday 4/13/19

Gym opening at 7!
Teams of 2

For Time
1750m row (alternate every 250m)
100 air squat
75 kettlebell swing 53/35
50 burpees onto plate
250 double unders
50 burpees onto plate
75 kettlebell swings
100 push ups
1750m row (alternate every 250m)

Friday 4/12/19

Strength:

Snatch
Every :90 for 8 sets
3 touch and go snatch (squat or power)
-build across as form allows

Conditioning:

For Time
10 overhead squat 115/75
10 toes to bar
10 deadlift
10 toes to bar
10 power snatch
10 toes to bar
10 thruster
10 toes to bar
10 power snatch
10 toes to bar
10 deadlift
10 toes to bar
10 overhead squat

Thursday 4/11/19

Territory Foods orders are due TONIGHT for next week.
Easy online ordering with 2 different delivery days to keep your food fresh.
Click HERE for this weeks menu.

Skill:

EMOM 9:00
#1- 6 tall box jumps
#2- 10-20 straight leg situp
#3- handstand walk/:30 handstand static hold

Conditioning:

5 Rounds
3:00 work, 2:00 rest
500m row
In remaining time: max rep double under

Wednesday 4/10/19

Masters Competitors this is the LAST WEEK to sign up for The WODfather, coming up on 4/20!
Sign up HERE

Strength:

Strict Press
12:00 EMOM
sets 1-4 : 5 strict press
sets 5-8 : 3 strict press
sets 9-12 : 1 strict press

Conditioning:

Teams of 2
16:00 AMRAP
800m relay (P1 400m then P2 400m)
then:
5 chest to bar
10 push up
15 double DB/KB front squat 50/35 or 53/35
P1 does a round, then P2 does a round

Example:
P1-400m run
P2-400m run
P1-5 CTB, 10 push up, 15 front squat
P2-5 CTB, 10 push up, 15 front squat
P1-400m run
P2-400m run
P1-5 CTB, 10 push up, 15 front squat
P2-5 CTB, 10 push up, 15 front squat
etc…