Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)5 Rounds: Min. 1) 15/12 Cal Assault Bike Min. 2) 10 DB Deadlifts 70/50s Min. 3) 15 Box Jumps 24/20" Min. 4) 10 DB [...]

Open 20.5 – Saturday – 11/9/2019

CFD - CrossFitLast Open workout! Each team is collecting donations for the City Mission that will go towards purchasing strollers Event Brief: 8:05 am Heat [...]

Thursday – 11/7/2019

CFD - CrossFitRest Day Make up a workout you missed Practice a movement you are not efficient in [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)4 Rounds: 8min. Running Clock... 400m Row 400m Run Immediately into; AMRAP: 8 DB Floor Press (50/35lb.) 8 Pull-Ups *Add 2 [...]

Wednesday – 11/6/2019

CFD - CrossFitMetconMetcon (2 Rounds for reps)AMRAP in 6min 10 Push press 115#/80# 20 Air squats 10 Power cleans 20 Air squats Rest 3min RepeatTry to do the [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10min. Ladder: 6 Cal Row 6 Wall Balls (20/14lb.) *Add 2 Reps after Each Round Immediately into; 10min. Ladder: 6 Cal [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)4 Rounds: (0-20min.) Min. 1) Max Barbell Push Press 75/55lbs Min. 2) Max SDHP's Min. 3) Max Bent Over DB Lateral [...]

Tuesday – 11/5/2019

CFD - CrossFitWeightliftingHang Snatch (2-2-2-2-2-2)High hang/hip snatch receive in the squat Focus on fast hips/legs and getting tall. Pull yourself under the [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Triathlon Style Murph Get as far as possible in 35min.. 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Row 50 [...]

Monday – 11/4/2019

CFD - CrossFitWeightliftingAlternating Dumbbell Bench (4x10)Hold up both DBs , lower one and press, then lower the other and press10 total reps, 5 [...]