Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-20min. _ 50 Back Squats 95/65 40 Russian KB Swings 53/35 30 Push-Ups _ 50 "A" Squats 40 Russian KB Swings 53/35 30 [...]

Wednesday – 4/24/2019

CFD - CrossFitWeightliftingHang Power Clean (10 min EMOM x 2 Reps)Choose a moderate-heavy weightMetconMetcon (Time)For time 30 WB 20 Power snatches 135/95 30 [...]

Tuesday Sweat

CFD - SWEAT!Metcon (No Measure)"The Big Sexy Version 2. Arms and Abs Edition" 16min. EMOM: (4 Rounds) Min. 1) 12/9 Cal Assault Bike Min. 2) Max DB Skull [...]

Tuesday – 4/23/2019

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 4 min 27 DB Snatch 50#/35# 21 T2B 15 BJO 24"/20" -Rest 4 min- AMRAP in 4 min 27 DB Snatch 21 Pull ups 15 [...]

Monday Sweat

CFD - SWEAT!Metcon (No Measure)"Bull-ish" 2 Rounds For Time: 200 Double Unders 50 Wall Balls (30/20lb.) 50 Toes-To-Bar 1 Mile Run *This is a classic CrossFit [...]

Monday – 4/22/2019

CFD - CrossFitTechnique/SkillMetcon (No Measure)EMOM for 12min (1) 15/10 cal Ski (2) 8 Strict HSPUWeightliftingBack Squat (2-2-2-2-2)Every 2 min End around [...]

Saturday – 4/20/19

CFD - CrossFitMetconMetcon (Time)Teams of 2 80cal Ski 80 KBS 70/53 80 GHD sit-ups 80 Hang power cleans 135/95 80 Front rack KB lunge in place 80cal [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 10min. x 3 Rounds: 400m Row 30 DB Burpee Hang Power Clean and Press 45/30s 400m Run 30 Toes-To-BarGotta pace a [...]

Friday 4/19/19

CFD - CrossFitWeightliftingSnatch (1 RM)15 min to establish your 1 RM Take the first 9 min, doing doubles and singles, to warm up to roughly 90% From [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(Teams of 2) 30min. AMRAP: 100 Double Unders (Each) 100 Calorie Row 80 Russian KB Swings 70/53 80 Sit-Ups 60 Pull-Ups 60 [...]