Friday – 11/15/2019

CFD - CrossFitWeightliftingHang Power Clean + Power Clean + Jerk (2x1, 2x1, 2x1, 2x1, 2x1)Don't let go of the bar Push OR Split jerk Focus on feet [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)5 Rounds: Min. 1) Max Cal Row Min. 2) Max Push Press 95/65lbs. Min. 3) Max American KB Swings 70/53/35 Min. 4) Max Double [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)3min. AMRAP: (Cardio Chest) 12/9 Cal Assault Bike 12 Toes-To-Bar Max DB Floor Press 45/30s+ Rest 1min. x 5 Rounds Rest [...]

Wednesday – 11/13/2019

CFD - CrossFitMetconMetcon (No Measure)EMOM for 24min 1)20/15cal ski 2) 8-10 Dumbbell bench 3) 10-15 Burpees 4) 8 Barbell bent over row 5) 20/15cal Bike 6) [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10min. AMRAP: 2000m Row Max Rounds in remaining time: 10 Wall Balls (20/14) 5 DB Deadlifts 70/50s Rest 3min. 7min. [...]

Tuesday – 11/12/2019

CFD - CrossFitWeightliftingBox Squat (4x6)Same weight Every 2:00MetconMetcon (Time)For time 3 Rounds 20 Wallballs [20/14#} [10/9'] 20 Box jump overs [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)6min. AMRAP: 400m Run 100 Double Unders Max Rounds in remaining time... 21 American KB Swings 53/35lb. 12 Pull-Ups Rest [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)8 Min. AMRAP: 8 Alt. DB Snatches 50/35lb 8 Burpees 8 Cal Assault Bike Immediately into; 8 Min. AMRAP: 8 DB Power Cleans [...]

Monday – 11/11/2019

CFD - CrossFitMetconArmistice (AMRAP - Reps)AMRAP in 11 minutes 11 Power Cleans (135/95 lb) 11 Burpees Over the Bar/BFB 19 Deadlifts (135/95 lb) 18 [...]

Friday – 11/8/2019

CFD - CrossFitGymnasticsRing Dips (4x10)Ring Rows (4x10)MetconMetcon (No Measure)EMOM for 16 min 1) 15 GHD sit-ups 2) 45 Double Unders 3) 50’ HSW (3 Wall [...]