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 [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 7min. x 5 Rounds: 500m Row 60 Double Unders 30 Overhead Squats 45/35lb bar 20 Pull-Ups Score is slowest time! Try [...]

Tuesday – 2/11/2020

CFD - CrossFitWeightliftingDrop Snatch (2-2-2-2-2)-> Increase as comfortable with the movment ->Get comfortable dropping into the bottom and feeling stable [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Get as far as possible in 35min... 14-13-12-11-10-9-8-7-6-5-4-3-2-1 DB Floor Press 45/25s+ Cal Row American KB Swings [...]

Monday – 2/10/2020

CFD - CrossFitWeightliftingSplit Jerk (2-2-2-2-2)->Every 1:30 ->Ending around 80-85%MetconMetcon (Time)For time: 5 Rounds 50 Double unders [x1 Singles/Jump [...]