Saturday – 12/14/19

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time Buy-in: 150 Double Unders - 1-10-1 Deadlift 185#/125# 2-20-2 Wall Balls 20#/14# - Cash-out: 150 Double [...]

Friday – 12/13/19

CFD - CrossFitWeightliftingPower Snatch + Overhead Squat (6 Sets 1x2+2)6 Sets of 2 Power snatches + 2 Overhead squats Every 1:30 Inc weightPower Clean + Front [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Can anyone finish this massive chipper in 35min? 10 Devil Press 45/30s 20 Pull-Ups 30 Cal Assault Bike 400m Run 50 DB [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)AMRAP 30: Teams of 2 20 Calorie Row 20 American KB Swings 70/53/35 20 Sit-Ups (Feet Anchored on KB) 20 Barbell Front [...]

Wednesday – 12/11/19

CFD - CrossFitMetconMetcon (2 Rounds for reps)7 min AMRAP 3,6,9... T2B Bar Facing Burpee -Rest 3 min- RepeatAccessoryMetcon (No Measure)For Quality: 50 [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Wednesday Cardio PUMP! (0-4min.) 1min. Plank on elbows Immediately into; 12/10 Cal Row 12/10 Cal Bike 200m [...]

Tuesday – 12/10/19

CFD - CrossFitWeightliftingBack Squat (5x3)1st rep: 3sec down/3 hold/3 up 2nd and 3rd reps: normal back squats Increase as needed Every 2:00MetconMetcon [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)2 parts today! Fight Gone Bad... Style, for Part 1 4 Rounds: 1 minute of Wall-balls (20/14) 1 minute of SDHP (75/55) 1 [...]

Monday – 12/9/19

CFD - CrossFitWeightliftingPush Press (5-4-3-2-1)Increasing weight Every 1:45MetconMetcon (Time)Metcon: For Time 10-1 Push Jerk 135#/95# *2 Bar Muscle Ups [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10min. AMRAP: 400m Run 20 DB Hang Clean and Jerks 45/30 15 Pull-Ups 10min. AMRAP: Row 400m 20 DB Power Cleans 45/30 15 [...]