Tuesday – 10/1/2019

CFD - CrossFitWeightliftingSot's Press (3x5)->Get comfortable being uncomfortable in this positionExaggerate your lockout Increase weight if you are [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)8min. Ladder... 10 Wall Balls 20/14lb. 10 Cal Row *Add 2 reps after each round 8min. Ladder... 10 Toes-To-Bar 10 [...]

Monday – 9/30/2019

CFD - CrossFitVICTORY MONDAY! GO BROWNS!MetconMetcon (Time)5 RFT 400m Run 40 Air squats TIME CAP: 20minSimple, yet effective Push the pace on the run Have [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 2 min x 4 Rounds: 10 Cal Bike + 10 DB Box Step Overs Every 2 min x 4 Rounds: 10 Cal Row + 10 DB Lunges Every 2 min [...]

Saturday – 9/28/19

CFD - CrossFitMetconMetcon (3 Rounds for reps)Teams of 2 AMRAP in 10min 12/9 Bike 12 Wallballs 20/14 -Rest 2min AMRAP in 10min 100m Run 10 Deadlifts [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)4 Rounds: (0-2min.) Row 500m (2-3min.) Max Alt. DB Lunges 45/30s (3-4min.) Max Pull-Ups (4-5min.) Max Double [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)3 Rounds: 1 min. of Assault Bike 1 min. of DB Push Press 50/35s 1min. of Toes-To-Bar 1min. of Rowing 1min. of Russian KB [...]

Friday – 9/27/2019

CFD - CrossFitWeightliftingOverhead Squat (3-3-3-2-2-2)Increasing weight Every 1:45 Build to a heavy double Have control on all your reps!MetconMetcon (Time)5 [...]

Thursday – 9/26/2019

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 x 12min. Odd: 15/12 Cal Row Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20" Box) right into; EMOM x [...]