Friday – 10/11/2019

CFD - CrossFitWe will be completing Open workout 20.1 tomorrow morning. We will be running heats in each of the class. Come, get a good workout in and cheer [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-5min. 45/30 Cal Assault Bike Max DB Hammer Curls in remaining time. 5-10min. AMRAP: 10 Bench Press 135/95lb. 15 [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)1.) 4min. AMRAP: Row 30/20 Cals Max DB Thrusters 45/30 2.) 4min. AMRAP: 25 Burpees Max Wall Balls [...]

Wednesday – 10/9/2019

CFD - CrossFitWeightliftingHang Power Snatch (2-2-2-2-2)Every 1:45 Increasing weightMetconMetcon (Time)For time 2 rounds 250m Row 10 Strict [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-20min.) 5 Rounds: 15/12 Cal Assault Bike 50 Double Unders immediately into; 5 Rounds: 15/12 Cal Row 15 [...]

Tuesday – 10/8/2019

CFD - CrossFitMetconMetcon (4 Rounds for time)Every 3 min for 4 rounds 4 Front Squats (185#/125#) 8 Lateral Burpees 12 Strict HSPUThis is a SPRINT The front [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)20min. AMRAP: 6 DB Deadlifts 70/50s 7 Burpee Box Jumps 30/24" 10 American KB Swings 70/53 12 Cal Assault Bike Rest [...]

Monday – 10/7/2019

CFD - CrossFitMetconMetcon (Time)For time 30-20-10-20-30 SDHP 95#/65# 3-2-1-2-3 Rope ClimbTime cap: 20 min Be efficient on the rope climbs. The less pulls the [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)On a 15-minute clock, for max reps each round... 0:00 - 3:00, Run 400m Then Max Pull-Ups Rest 1 minute 4:00-7:00, Run [...]

Saturday – 10/5/19

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time: 250 Push ups 200 Ring rows 150 KBS 53/35# Every 5min 40/30cal on rower -start on rowerTime Cap: 45 [...]