Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)20 min AMRAP: 25/20 Cal Bike 25 DB Push Press 50/35s 25/20 Cal Row 25 Sumo Deadlift High Pull 95/65lb 75 Double [...]

Monday – 7/1/2019

CFD - CrossFitJuly 4th we will be running classes at 7:30 am/8:30 am/9:30 am ONLYWeightliftingBack Squat (1x20)Week 4 ->Increase 5-20lbs from previous [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)2 Rounds 5 min AMRAP: 5 Rounds 7 Box Jumps + 8 Plate Squat Cleans 55/35lb. Max Cal Bike in remaining time! Rest 1 min 5 [...]

Saturday – 6/29/19

CFD - CrossFitMetconMetcon (3 Rounds for reps)3 person team AMRAP in 12min 150cal on Bike Max Bench press 135/95# - AMRAP in 12min 150cal Row Max DB step-ups [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 6min x 5 Rounds: 400m run 30 wall balls (20/14lb.) 20 DB lunges (35/20s) Rest 3 min. TABATA (20 sec on/10 sec off) [...]

Friday – 6/28/2019

CFD - CrossFitWeightliftingHang Snatch (2-2-2-2-2)Every 90 seconds Increasing weightSnatch (1-1-1-1-1)Every minute Increasing weightWeightliftingDeadlift [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-15 min...) 3 Rounds: 500m Row 15 pull-ups 10 devil press 25/15s (15-30 min...) 3 Rounds: 25/20 Cal bike 20 DB Bench [...]

Thursday – 6/27/2019

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

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)EMOM: 2 rounds Min 1: 15/12 cal bike Min 2: 12/9 cal bike Min 3: 9/6 cal bike Min 4: rest Immediately into... 2 rounds Min [...]

Wednesday – 6/26/2019

CFD - CrossFitMetconMetcon (Time)For time 6 Rds 15 GHD 15 Wall Balls 20#/14# Into… 6 Rds 20 KBS 53#/35# 2 Rope Climbs*25 min time cap* Scale: GHD - [...]