Wednesday – 8/7/2019

CFD - CrossFitMetconWhite (Time)5 Rounds for time of: 3 Rope Climbs, 15' 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)3 Rounds: Min 1: 12/9 Cal Bike Min 2: Max DB Bench 45/25lb.+ Min 3: 12/9 Cal Ski Min 4: Max DB Bent Over Rows [...]

Tuesday – 8/6/2019

CFD - CrossFitWeightliftingDeadlift (5x5)-TnG -Same wt across -75%-80% 1RMMetconMetcon (Time)10 RFT 10 Pistols 35 Double UndersPistol Scales: Pistols [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)2 min EMOM: :40 sec Side Plank Hold 5 min AMRAP: 18 Cal Row 18 Burpees 18 OHS 75/55 2 min EMOM: :40 sec Plank Hold 5 [...]

Monday – 8/5/2019

CFD - CrossFitWeightliftingStrict Press (3x5)This is the first week of a short strict press cycle. Keep good form the entire time! 1st set: 5 reps [...]

Saturday – 8/3/19

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time: 3k/2400m Row 150 Wall balls [20/14#] 3k/2400m Ski Time Cap: 35minSplit reps/meters [...]

Friday – 8/2/2019

CFD - CrossFitMetconMetcon (Time)4 Rounds for time: 400m Run 3 Rope Climbs 7 Squat Snatches 135#/95#Time Cap: 20 minutes Rope Climb Scale: 2 or 1 per round, 6 [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)5 Rounds: 1 min Wall Balls 20/14lb. 1 min Double Unders 1 min DB Power Cleans 45/30s 1 min Box Jumps 24/20" 1 min Bike for [...]