CrossFit LTP: March 1, 2016


Congratulations to everyone who participated in the first Open Workout of 2016! Head over to our Affiliate Page to see how you did and congratulate our community members on their performance!

WOD: 2 Rounds for Time
400m Run
50y Bear Crawl
25 Kettlebell Swings (55/35)

Have a friend interested in starting CrossFit? Have them check out our Foundations Page!

CrossFit LTP: February 29th, 2016


A huge congratulations and thank you to everyone who participated in the first workout of the 2016 CrossFit Games Open! We had more than we originally planned for and now at 15 athletes!

Strength: 3-Position Clean
-5 attempts to build to a Max/Tough complex.

WOD: 16 Minute Alternating EMOM
1) 5 Power Cleans at 70% of 3-Position Clean
2) 12 x HR Push-Ups
3) 30s Handstand Hold
4) 30s ME Double Unders

CrossFit LTP: February 26th, 2016 Open WOD 16.1

Attention Athletes! Please watch the standards video above prior to coming to participate in your workout. In addition, familiarize yourself with standards YOU will be performing for the workout. We will be running in heats of 4-5 athletes at a time due to time constraints. Your heat/placement in the workout will be based on 2 things:

  1. Your reservation/non-reservation for class attendance.
  2. Arrival Time to FAST

If you arrive late OR don’t reserve your class spot, you will immediately be put to the last heat of the workout. We will have a warm-up and pre-workout instructions for all athletes to follow once they arrive so Coaches can continue running heats. We know you can Warm-Up and get moving on your own 😉

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54,Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 bar facing burpee’s
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 bar facing burpee’s
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

For more details, follow this link!

CrossFit LTP: February 25th, 2016


We are less than 2 Days away! The 2016 CrossFit Games Open starts Thursday night with the announcement of Workout 1 at 6:00pm! We will be playing the announcement during our 5:30pm class and devoting our 6:30pm class to technique and strategy work for anyone participating. We hope to have a great turn-out and high number of athletes signed up to show off our CrossFit LTP community!

Strength: 3 Rounds
A1) Single Leg RDL x 8 ea.
A2) Glute Bridges (Bilateral) x 6

WOD: For Time
-2K Row
Each 500m Split Must be faster than the last. Each round that isn’t= 1 Minute Wall Sit

CrossFit LTP: February 24th, 2016

Health and Fitness is about balance. Unfortunately, there are many illnesses out there that can dramatically affect one’s well-being permanently. Julie Foucher along with Dr. Isaacson and Pete Katz discuss in this link how certain lifestyle changes and regiments can have such a dramatic change on health issues. In this particular case, Diabetes.

Strength: Find a Tough 3-Rep Thruster

WOD: Death By Thrusters
-Rx is 65% of the 3-Rep

CrossFit LTP: February 23rd, 2016

Barbell Shrugged and TechniqueWOD put out some great material to break down some of the more complex movements we use in classes. Check this one out for today’s training!

Strength: EMOM x 6 Minutes
1 Power Snatch + 1 Hang Power Snatch + 1 Sn. Grip Push Press (Approx. 85% or more of last weeks 3RM)

WOD: For Time; 4 Rounds
8 Pull-Ups (Scale: Box-Kipping Pull-Ups)
8 Box Jumps (24/20)
16 Double Unders (2:1 Singles)
-Rest 2 Minutes b/w Rounds
-Goal is Under 2 Minutes each round

Barbell Club: February 22, 2016


Bar Slamming, Learning New Things, and Having a Blast! That’s what in store for anyone who signs up for our Attitude Nation Weightlifting Seminar on April 23rd! Jon and Jessica North are amazing in their understanding of mechanics and technique for the sport of weightlifting and this seminar allows them to share their knowledge. Follow the link to sign up soon because the Seminar will be capped!

A) Clean Pull (2) + Power Clean
6 Working Sets at/above 75% Clean Max

B) APRE-10 Back Squat

C) Pause Push-Press (2) + Power Jerk
6 Working Sets

CrossFit LTP: February 22, 2016


It’s finally here! The 2016 CrossFit Games Open begins this Thursday Night! We will be viewing the WOD Announcement during the Thursday 5:30pm class AND having our 6:30pm class devoted to technique/WOD Prep for the Open Workout! Head over to Games.CrossFit.Com to sign up under CrossFit LTP!

Strength: Back Squat
-APRE 10

WOD: For Time

Ring Dips
Kettlebell Swings (70/55)

CrossFit LTP/ Adult Performance Saturday Morning Workout!


Today’s Workout is the Best of BOTH!

45 Minutes for Times, Reps and Weight!

  1. 0-15 Minutes
    Run 1-Mile (Scale=1200m), then with the remaining time find your 3RM Deadlift.
  2. 15-30 Minutes
    Row 1500m, then with the remaining time take 2 attempts at Max-Effort Pull-Ups (Add the 2 together for your total.
  3. 30-45 Minutes
    500 Single Skips OR 250 Double Unders, then with the remaining time find your 1RM Push-Press.

-The Endurance AND Strength Pieces will be scored. You will have 6 scores overall.