Friday – 11/1/2019

CFD - CrossFitMetconMetcon (7 Rounds for reps)7 Rounds AMRAP in 1:45 Shuttle sprints 3x 15' and back 30' and back 12 Burpees Max DB Snatches [50/35#] -Rest [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-15min.) 10 Rounds: 10 Cals of your choice 10 DB Bench Press 45/25s+ (18-36min.) 50-40-30-20-10 Russian KB Swings [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)In Teams of 2: 35min. running clock... 2 Rounds: 50 Cal Bike 50 Alt. DB Snatches 50/35 immediately into: 2 Rounds: 50 Cal [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10min. to finish... 5 Rounds: 12/9 Cal Bike 12/9 Cal Row 10min. to finish... 5 Rounds: 10 Close Stance DB Squats [...]

Wednesday – 10/30/2019

CFD - CrossFitMetconMetcon (Time)For time: 10 Front rack lunges [95/65#] [115/80#] - 10 Front rack lunges 20 Wall balls [20/14#] - 10 Front rack lunges 20 [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35min. AMRAP: 14 Cal Assault Bike 14 Toes-To-Bar 14 Barbell Push Press (95/65lb.) 14 Cal Row 14 Wall Balls 20/14lb. 14 [...]

Tuesday – 10/29/2019

CFD - CrossFitCity Mission donations this week: Baby Wipes and TamponsMetconMetcon (Time)For time: Buy in: 100 Double Unders - 10-9-8-7-6-5-4-3-2-1 Hang power [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)EMOM x 30min. Min. 1) 15/12 Cal Row Min. 2) 1 Round of "Cindy" Min. 3) 15 American KB Swings 53/35lb. Accessory Work:Just [...]

Monday – 10/28/2019

CFD - CrossFitCity Mission donations this week: Baby Wipes and TamponsWeightliftingBack Squat (2-2-2-2-2-2)Increasing weight Every 2:00 Ending with a heavy [...]

Saturday – 10/26/2019 – 20.3

CFD - CrossFit*We will only be doing one briefing! Come in and warm-up on your own and be ready to join a heat* Event brief 8:05-8:20 Heat 1 8:30-8:39 Heat 2 [...]