Tuesday – 10/23/2019

CFD - CrossFitContinue to bring men's and women's deodorant for the City Mission until ThursdayMetconMetcon (Time)For time: 15-12-9 Burpee box jumps [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)EMOM X 6 Rounds: (0-30min.) Min. 1) 15 Push Press 95/65lbs. + Min. 2) 10 SDHP’s 95/65lbs. + Min. 3) 10 DB Raises** (make [...]

Monday – 10/22/2019

CFD - CrossFitContinue to bring in men's and women's deodorant this week until Thursday for the City Mission.MetconHelen (Time)3 Rounds for time of: 400m Run [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-5min.) 750m Row 30 Wall Balls 20/14lbs. (5-10min.) 3 Rounds: 10 Burpees 50 Double Unders (10-15min.) 50 Russian KB [...]

Saturday – 10/19/2019 – Open 20.2

CFD - CrossFit8:00 am - WoD Briefing (this is the only time we will be going over the workout!) Heat Times: 8:20 am 8:45 am 9:10 am 9:35 am 10:00 am 10:25 [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-8min.) 21-15-9 Cal Row Box Jumps 24/20" DB Deadlifts 70/50s (8-16min.) 10 Rounds: 5 Toes-To-Bar 10 Push-Ups 15 Air [...]

Friday – 10/18/2019

CFD - CrossFitMetconMetcon (8 Rounds for time)Every 2 min for 8 rounds 250m Row 8 Burpees Over the RowerAccessoryMetcon (No Measure)3 sets 10 DB Bent Over [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)15min. running clock... 1min. of Max Push Press 95/65lb bar immediately into; 1min. of Max Pull-Ups or Ring Rows to [...]

Wednesday – 10/16/2019

CFD - CrossFitMetconMetcon (Weight)Every 2min for 10 rounds 10/7 Cal Bike Clean and Jerk* *Rounds 1-3: 3 reps *Rounds 4-6: 2 reps *Rounds 7-10: 1 repsCleans [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10 min to finish... 10-20-30-40 Front Rack DB Step Ups 50/35lb. (holding 1 DB anyhow and stepping onto a 24" [...]