Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)12 min to finish... 5 Rounds: 10 DB Deadlifts 70/50s 15 Box Jumps 24/20" 100m run 12 min to finish... 5 Rounds: 10 DB [...]

Friday – 7/19/19

CFD - CrossFitWeightliftingSnatch (1x1)*Take 10min to find a heavy single for today Rest 5min then...Snatch (1 EMOM for 4min)*Take 80% of the heavy single [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35 min to get as far possible... 30 Devil Press 45/30s Run 1 mile 60 Toes-To-bar Run 1 mile 90 Burpees*Post that time if [...]

Thursday – 7/18/2019

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

Wednesday – 7/17/19

CFD - CrossFitMetconMetcon (Time)For time: 25 Toes to bar 25 Hang power cleans [95/65#] 25 Lateral burpees -Rest 3min- 25 Hang power cleans 25 Lateral [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 5 min x 5 Rounds 1. 20/15 Cal Bike + 50 SDHPs 75/55 2. 20/15 Cal Bike + 500m Ski 3. 20/15 Cal Bike + 50 Wall Balls [...]

Tuesday – 7/16/19

CFD - CrossFitCardio StrengthMetcon (5 Rounds for calories)5 Rounds 2min on/2min off 5 Bench As Heavy As Possible Max cal ski remaining time*Warm-up to a [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-8 min) AMRAP: 20 Push Press 35/20s 20 Cal Row (10-18 min) AMRAP: 15 Pull-ups 15 Burpees (20-28 min) AMRAP: 10 Push [...]

Monday – 7/15/19

CFD - CrossFitWeightliftingBack Squat (1x20)This is the FINAL week! Go up in weight from last week 5-10# Control your breathing and approach the bar ready to [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 2 min x 10 Rounds Round 1: 10 Cal Bike + 10 DB Box Step Overs (35/20lb) Round 2: 10 Cal Row + 10 DB Lunges [...]