Wedneday Sweat

CFD - SWEAT!Metcon (No Measure)EMOM x 5min. 10/7 Cal Assault Bike From 6-11min. try to finish... 5 Rounds: 10 Front or Back Rack Lunges 95/65 10 "A" [...]

Wednesday – 5/1/2019

CFD - CrossFitMetconMetcon (AMRAP - Reps)EMOM for 20 min 3 Power Clean [165#/115#] 3 Front Squats 3 Push JerksRepeat from 3/31/2017 Courtesy of CrossFit [...]

Tuesday Sweat

CFD - SWEAT!Metcon (No Measure)A little "Fight Gone Bad" style workout today... Upper body focus 5 Rounds: 1min. of Max DB Bench Press 45/25+ 1min. of Max [...]

Tuesday – 4/30/2019

CFD - CrossFitCardio StrengthMetcon (No Measure)Every 2 min for 5 rounds 10/7 Cal Ski 10 Bench Press-> Weight you can do unbroken (Approx. 60%) -> Enter [...]

Monday Sweat

CFD - SWEAT!Metcon (No Measure)For Time: 400m run 120 Double-Unders 400m run 100 Air Squats 400m run 80 Abmat Sit-Ups 400m run 60 American KB Swings 53/35 400m [...]

Monday – 4/29/2019

CFD - CrossFitMetconMetcon (Time)5 RFT 22 Wall Balls 20#/14# 22 Box Jumps 24"/20" 2 Rope Climbs 22 Burpees 22 GHD Sit-upsTime cap: 35 [...]

Saturday – 4/27/2019

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 25 min Buy-in: 1 mile run, together Then… 12 Rounds of "Cindy" 80/60 Cal BikeAlternate Full [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)AMRAP 7: 8 TTB 10 Cal Bike 12 Alt. DB Snatches 45/30 AMRAP 7: 12 Cal Bike 10 Wall Balls (20/14) 8 DB Power Cleans [...]

Friday – 4/26/2019

CFD - CrossFitWeightliftingDeadlift (3-3-3-2-2)Every 1:45 Find today's heavy double Touch 'n' goMetconMetcon (Time)3 Sets 500m Row 500m Ski -Rest 3 min [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Teams of 2: 35min. to finish... 100 Calories 100 Push Press 75/55lbs. 100 SDHP's 75/55lbs. 80 Calories 80 Push Press [...]