Speed explosion-

2 sets-
Static max vertical jump
Counter movement max vertical jump
12 in drop jump

10...1
1....10 Double unders & Box jump

Fasttrac

Speed acceleration-

• Wall form running 3x3
• Starts 5x5
• Speed sprints 5x5

Strength-

• Power Clean x5
• Push Ups x10
• Box Jump x15

As many rounds as possible (AMRAP) 15:00 minutes!

Great work today fellas, shout out to Brandon thanks for dropping by today hopefully we will see you soon. Your a beast!

-BNut

What a great kick off to the week. We had the Big boys from CV football and ,soon, pro hocky competing in teams, pushing it harder than ever flipping tires, pushing plates and a push up battle. Keep up the Hard work. Im looking forward to the rest of this week. Good luck in your draft Zach.
-BNut

fitness!

Northwest CrossFit Regionals 2010 from dan staton on Vimeo.

AK, WA, OR, ID, UT, & NV competing for the CrossFit Games. This is a highlight real of the members of CrossFit Fast Trac Performance (FTP).

Ross aka "Nice guy" and New B Zack "morris"
Doing work finishing the week with max effort. Great work.

Another amazing week at FTP. Keep your goals in your mind and never get out worked. Great job this week guys, rest up and lets keep doing work.

Quit Wasting Valuable Time!

Fast Trac Performance from dan staton on Vimeo.