Tuesday – 9/1/20

CFD - CrossFitStrengthBack Squat (1x20)We will be completing this program for 8 weeks. 2x a week for 1st 4 weeks, 1x a week 2nd 4 weeks.MetconMetcon (4 Rounds [...]

Distinction @Home – 8/31/20

CFD - Distinction @HomeZoom 8a Meeting ID: 889 1599 1742 Passcode: 761075Warm-upWarm-up (No Measure)400m run 2 rounds 15 Banded Good morning :30 Handstand [...]

Monday – 8/31/20

CFD - CrossFitWarm-upWarm-up (No Measure)400m run 2 rounds 15 Banded Good morning :30 Handstand hold 5E sciatic floss - 21 Deadlift empty bar 3 HSPU [...]

Saturday – 8/29/20

CFD - CrossFitMetconMetcon (Time)5 Rounds 9 Thruster 95/65# 35 Dubs - 35 T2B 600m Run 35 T2B - 5 Rounds 9 Thruster 95/65# 35 [...]

Distinction @Home – 8/28/20

CFD - Distinction @HomeMetconMetcon (Time)6 Rounds 12 DB bent over row [Hands on both heads of DB] 12 Alt DB Snatch 12 DB Facing Burpees 12 Alt SA DB [...]

Friday – 8/28/20

CFD - CrossFitMetconMetcon (No Measure)EMOM for 12min 1. 3-5 Muscle ups 2. 3 Snatch @75% 3. 12 Bar facing burpees 4. 6 Cleans [same wt as snatch] -Rest 2 [...]

Distinction @Home – 8/26/20

CFD - Distinction @HomeMetconMetcon (Time)For time 400m Run 40 Step ups w wt 40 Hand release push ups 200m Walking lunge 40 Hand release push ups 40 Step ups w [...]

Wednesday – 8/26/20

CFD - CrossFitMetconMetcon (Time)For time 40 SDHP [95#/65#] 40 Box step ups [50/35#][24/20"] 40 Hand release push ups 200m Walking lunge 40 Hand release push [...]

Distinction @Home – 8/25/20

CFD - Distinction @HomeMetconMetcon (No Measure)EMOM for 7min :40 Jump rope :20 Rest -Rest 3min EMOM for 7min :40 Sit-ups :20 Rest -Rest 3min EMOM for [...]

Tuesday – 8/25/20

CFD - CrossFitMetconMetcon (No Measure)EMOM for 7min 12/9cal Bike -Rest 3min EMOM for 7min 12/9cal Ski -Rest 3min EMOM for 7min 12/9cal RowAccessoryMetcon (No [...]