Saturday – 7/12/2019

CFD - CrossFitMetconMetcon (4 Rounds for time)Teams of 2 9 minute rounds, each for time: 0:00-9:00 40/28 Cal Bike 60 Box Jumps 24"/20" 30 Power Clean and [...]

Friday – 7/12/2019

CFD - CrossFitMetconMetcon (5 Rounds for time)Every 3 min for 5 rounds 12 Single Arm DB Clusters (6/arm) [50/35#] 10/9 Cal Ski 2-4 Bar MU*Cap each round at [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-9min.) 2 Rounds: 25 Cal Bike 25 DB Deadlifts 70/50/35s (9-18min.) 2 Rounds: 25 Cal Row 25 Box Jumps [...]

Thursday – 7/11/2019

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

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Christmas style workout for the 4th! Hard to fit a banger in there without doubling up some movements for the week, but [...]

Wednesday – 7/10/19

CFD - CrossFitWeightliftingMetcon (AMRAP - Reps)10x 1 Minute Rounds: 3 Deadlifts 315/225 60 Yard Shuttle Run 5y-10y-15y Max Rep Burpees 2 Min Rest Between [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-9 min... 1 Mile Run 9-19 min... 100 DB Push Press 50/35s *5 burpees EMOM *Start with burpees 19-29 min... 2000m [...]

Tuesday – 7/9/2019

CFD - CrossFitMetconMetcon (Time)For time 70/50 Cal Bike 60 Hang Power Snatch 75#/55# 50/35 Cal Row 40 HSPU*Time cap: 25 min*Cool DownMetcon (No Measure)100m [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)5 Rounds 1 min. Cal Row (Goal: 15/12+) 1 min. DB Bench Press 50/25s 1 min. Double Unders 1 min. Pull-Ups 1 min. rest Rest [...]

Monday – 7/8/2019

CFD - CrossFitWeightliftingBack Squat (1x20)Week 5 (2nd to last week!) ->Increase 5-20lbs from previous week ->If failed the previous week, attempt that weight [...]