Tuesday – 2/18/2020

CFD - CrossFitWeightliftingBench Press (6-6-6-6)->Increasing weight ->Every 2:00MetconMetcon (Time)For time: 2k Row -Rest 3min 2k Ski->Classes larger than 6 [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)5 Rounds: 400m Run 50 Alt. DB Snatches 50/35lb. 50 Sit-Ups (Anchored) Round 2: 40 reps of each Round 3: 30 reps of [...]

Monday – 2/17/2020

CFD - CrossFitWeightliftingOverhead Squat (3-2-2-1-1)Every 2:15 Increasing weightMetconMetcon (Time)For time: 3 Rounds 12 Burpee box jump overs [24/20"] 6 [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-2min. 400m Row 2-9min. 7min. AMRAP: 5 pull-ups 10 push-ups 15 air squats 9-11min. 400m Row 11-18min. 7min. AMRAP: 5 [...]

Saturday – 2/15/20

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 AMRAP in 24 min: 30 Rounds of DB "Chief" 50#'s/35#'s 150 Cal Row Max Cal BikeOne person always on the bike [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10 Pull-Ups 10 Pull-Ups 20 Barbell Thrusters 45/35 10 Pull-Ups 20 Barbell Thrusters 30 Push-Ups 10 Pull-Ups 20 Barbell [...]

Valentine’s Day

CFD - CrossFitMetconMetcon (Time)Valentine's Day Teams of 2 :) For time 60-40-20 SDHP [75/55#] Box jump overs 24/20" Into... 20-40-60 Front squat [75/55#] Toes [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)For Time: 50-40-30-20-10 Wall Balls (20/14) Box Jumps (24/20") American Kettlebell Swings (53/35lb) *Run 400m After Each [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-15min.) 5 Rounds: 10 Cal Assault Bike 10 Alt. DB Snatches 50/35 10 Cal Row 10 DB Power Cleans 50/35s Rest [...]

Wednesday – 2/12/2020

CFD - CrossFitStrengthFront Rack Step-up (4x6E)Using a box or a stack of weights that does not cause you to lift your leg up higher than 90 degrees->complete [...]