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" [...]

Tuesday – 10/15/2019

CFD - CrossFitWe will be accepting body wash and shampoo donations for the City Mission up until end of Wednesday to go towards your team [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)EMOM x 3min. 15/12 Cal Row EMOM x 10min. (Both in the same min.) 8 DB Power Cleans 45/30s 8 Burpees EMOM x 3min. 15/12 [...]

Monday 10/14/2019

CFD - CrossFitWeightliftingFront Squat (3-3-3-3-3)Increasing weight Every 2minMetconMetcon (Time)For time 1000m Row 100 Wall Balls 20#/14# 1000m RowTime cap: [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 3min. X 5 Rounds: 15/12 Cal Assault Bike 15 Pull-Ups Max Barbell OHS in remaining time (Goal: 15+) Rest [...]

20.1 Saturday 10/12/19

CFD - CrossFitWe will be running heats all morning with everyone pairing up taking turns judging and completing the workout. Here are the tentative heat [...]