Saturday – 6/1/19

CFD - CrossFitMetconMetcon (Time)3 person team 3 rounds for time 8 cleans 185/125 6 cleans 205/135 4 cleans 225/145 2 cleans 245/155 -one person does a full [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)"Fight Gone Bad Style... Twice..." 3 Rounds: (Twisted Steel & Sex Appeal) 1min. of Push Press 75/55lb Bar 1min. of [...]

Friday – 5/31/19

CFD - CrossFitWeightliftingFront Rack Lunge (5x10)5ea leg Increasing weight Barbell from the rack Superset with GHD sit-upsAlternating Dumbbell Bench [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)21min. EMOM: Min. 1) 15/12 Cal Assault Bike Min. 2) 15 Barbell Thrusters 45/35lb Min. 3) 15 Toes-To-Bar Rest [...]

Thursday – 5/30/19

CFD - CrossFitRest Day Make up a workout you missed Practice a movement you are not efficient in [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-10min.) Row 1000m 50 Alt. DB Snatch 50/35lb. (10-20min.) 2 Rounds: 400m Run 25 Pull-ups (20-30min.) Row 1000m 50 Alt. [...]

Wednesday – 5/29/19

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 15min 50 Double unders [x1 Singles] 5 Deadlifts [275/185#] 10 Bar facing burpees 20 Abmat [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)AMRAP 20: Teams of 2: 20 Calorie Row, Bike, or Ski 20 Slam Balls 30/20 20 Sit-Ups 20 American KB Swings 53/35 *Each round [...]

Tuesday – 5/28/19

CFD - CrossFitMetconMetcon (Time)For time: 27-21-15-9 Russian KBS [70#/53#] Push Press [95#/65#]Time cap: 12min Try to complete movements in the first two [...]

Monday – 5/27/19

CFD - CrossFitThank you to all of our active and retired service men and women and those that have given their lives for our freedom.MetconMurph (Time)For [...]