Friday – 3/19/21

CFD - CrossFitActive RecoveryMetcon (No Measure)Line drills 50’ Walking knee hug 50’ Walking quad stretch 50’ Walking lunge 50’ Bear crawl straight [...]

Thursday – 3/18/21

CFD - CrossFitConditioningMetcon (6 Rounds for distance)Row 1. 3:00 @26s/m sustainable pace -Rest 2:00 2. 3:00 @26s/m challenging -Rest 2:00 3. 3:00 @26s/m [...]

Wednesday – 3/17/21

CFD - CrossFitMetconMetcon (5 Rounds for time)Every 4:00 x5 10 Burpee box jump over [24/20"] 60 Dubs [x1 singles/x1 jump taps] 20 Wall Balls [20/14#]Time cap: [...]

Distinction @Home –

CFD - Distinction @HomeZoom 8a Meeting ID: 892 9749 1863 Passcode: 503797MetconMetcon (5 Rounds for time)Every 3 min for 5 rounds 10 Burpee box jump over 60 [...]

Distinction @Home – 3/16/21

CFD - Distinction @HomeMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 20min 600m Run 30 V-ups 30 Alt DB [...]

Tuesday – 3/16/21

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 20min 60/42cal Row 30 Toes to bar 15 Hang power snatch [95/65#]->Toes to bar mods: knee to elbow, [...]

Distinction @Home – 3/15/21

CFD - Distinction @HomeZoom 8a Meeting ID: 892 9749 1863 Passcode: 503797StrengthGoblet Squat (5x3)TEMPO 5:5:3 :05 down, :05 hold under tension, :03 up lead [...]

Monday – 3/15/21

CFD - CrossFitStrengthEvery 3:00 x5 Superset all 3 movementsBack Squat (3-3-3-3-3)TEMPO 5:5:3 :05 down :05 hold under tension :03 up lead chest upBox Jumps [...]

Friday – 3/12/21

CFD - CrossFitActive RecoveryMetcon (No Measure)Every 2:30 x4 1:00 Row @20-24 s/m 10 total Bear crawl stance shoulder taps -slow and controlled -- Mash N [...]

Distinction @Home –

CFD - Distinction @HomeZoom 8a Meeting ID: 892 9749 1863 Passcode: 503797Metcon100 Burpees (Time)100 Burpees for [...]