Friday – 9/13/2019

CFD - CrossFitWeightliftingPower Snatch + Snatch + OHS (7x1)Increasing weight Every 1:30 Perform the Power Snatch and Snatch as singlesWeightliftingClean [...]

Thursday – 9/12/2019

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

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-10min. 100 Double Unders 50 Alt. DB Snatch 50/35lb. 40 Pull-Ups 30 Push-Ups 10-25min. 3 Rounds: 500m Row 400m [...]

Wednesday – 9/11/2019

CFD - CrossFitMetconJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)3 Rounds: 1min. of Toes-To-Bar 1min. of American KB Swings 53/35 1min. of Box Jumps 24/20" 1min. of Assault Bike for [...]

Tuesday – 9/10/2019

CFD - CrossFitTechnique/SkillMetcon (No Measure)Pull-up Skill Session: 10 min to work on... Kipping Pull-ups Drills -Small kip swings -Start at top and push [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)1 Round: (0-5min.) Run 1000m (5-10min.) 5min. AMRAP: 10 DB Floor Press 50/25s 12 DB Deadlifts 70/45s 1 Round: [...]

Monday – 9/9/2019

CFD - CrossFitWeightliftingBack Rack Lunge4 sets: 8 Back Rack Reverse Lunges (Do all 8 on one leg and then switch) 20 Plyometric Split Jumps 8 DB Bench [...]

Saturday – 9/7/19

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP in 30 min 80 Burpee Box Jump 24"/20" 80 DB Snatch 50#/35# 20 Rope Climbs 80 Burpee over [...]

Friday Sweat

CFD - SWEAT!Metcon (No Measure)Every 7min. x 5 Rounds: 400m Run 50 Double Unders 20 Overhead Squats 45/35lb bar 15 Toes-To-Bar 10 Russian Twists with 35/20lb. [...]