CFD - CrossFitConditioning5:30am/4:30pm 9:00am class choiceMetcon (No Measure)Ski Erg 5 x 500m / 2:00 easy paceDuring the 2:00 piece, row during this time if [...]

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 16:00 200m Run 2 Rope Climbs 20 Push ups->200m= 2 reps ->Rope climb mods: 1 rope climb, 1 rope [...]

CFD - CrossFitMetconMetcon (6 Rounds for time)Every 2:00 x6 50 Double under 3 Power snatch @70-80% or 135/95 - Every 2:00 x6 10 Lateral burpee 5 Power [...]

CFD - CrossFitMetconMetcon (Time)For time 21-15-9 Ring Dip Step up [24/20"] [50/35#] V-up Into… 9-15-21 Box pike push up Step up [24/20"] [50/35#] GHD [...]

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 12:00 40/30cal Ski 20 Power Clean [135/95#] 60 Wall ball [20/14#] [10/9'] - AMRAP in 6:00 Max Bar [...]

CFD - CrossFitStrengthOverhead Squat (5-5-5-5-5)Increasing weight, ending with heavy 5 for the day Every 2:30MetconMetcon (Time)For time 30-20-10 Overhead [...]

CFD - CrossFitConditioning5:30am and 4:30pm 9am Class ChoiceMetcon (No Measure)Row 3x 750m -Row at an easy pace for 3:00*If all rowers are taken, partner up [...]

CFD - CrossFitMetconMetcon (Time)For time 1 Mile run 30 Deadlifts [225/155#] 800m Run 20 Deadlifts [275/185#] 400m Run 10 Deadlifts [315/225#] Cap: [...]

CFD - CrossFitMetconMetcon (Time)For time 7 Rounds 40 Dubs [x1 Singles/jump taps] 10 Front squat [115/80#] Cap: 16:00AccessoryMetcon (No Measure)3-4x 10 [...]

CFD - [...]