Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-5min. 500m Row .5 Mile Assault Bike 5-10min. AMRAP: 8 DB Bench Press 50/25+ 7 Chin-Ups (Underhand Grip) 10-15min. 500m [...]

Wednesday – 3/4/20

CFD - CrossFitMetconMetcon (AMRAP - Reps)EMOM for 25min 1. 12/9cal Bike 2. 15 GHD sit-ups 3. 10 Bar facing burpees 4. 5 Deadlifts @65-70% 5. Rest->Try and [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Pyramid Helen "butts and guts edition V2" For Time: 1600m Run 63 DB Deadlifts 70/50s 36 Front Rack DB Step Ups [...]

Tuesday – 3/3/20

CFD - CrossFitStrengthAlternating Dumbbell Bench (4x6E)Hold up both DBs , lower one and press, then lower the other and press6 reps each armBulgarian Split [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-5min.) 750m Row 25 Wall Balls 20/14lbs. (5-10min.) 3 Rounds: 10 Burpees 50 Double Unders (10-15min.) 50 American KB [...]

Monday – 3/2/20

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 20min 50-40-30-20-10 Cal Row OHS *Male:45#/75/95/115/135 *Female: 35#/55/65/75/95 ->Compare scores to [...]