Thursday – 9/30/21

CFD - CrossFitConditioning5:30am/9am/4:30pmMetcon (5 Rounds for time)Every 6:00 x5 800m RunWeightlifting6:30am/9am/5:30pmMuscle Snatch (3-3-3)Every [...]

Wednesday 9/29/2021

CFD - CrossFitTechnique/SkillMetcon (No Measure)EMOM for 12 min (1) 20 seconds hollow rock + 20 seconds superman hold (2) 10-15 floor kips (3) 7-10 Rig [...]

Friday 10/1/2021

CFD - CrossFitAccessoryMetcon (No Measure)4 sets 8 DB/KB Bulgarian split squat (right leg) 8 DB/KB Bulgarian split squat (left leg) 8 DB/KB Single leg RDL [...]

Tuesday 9/28/2021

CFD - CrossFitWeightliftingPush Jerk (3-3-3-2-2-1)Every 2 minutes Focus on receiving the bar with straight armsMetconMetcon (AMRAP - Reps)AMRAP in 6 [...]

Monday 9/27/2021

CFD - CrossFitWeightliftingSot's Press (3-3-3)New set every 90 seconds Small increases in weight If you can not perform this movement in a full squat, then [...]

Saturday – 9/25/21

CFD - CrossFitMetconMetcon (Time)Teams of 2 For Time 2k Row 20 Bar facing burpee 30 Power clean [155/105#] 20 Bar facing burpee 20 Power clean [185/125#] 20 [...]

Friday 9/24/21

CFD - CrossFitMetconMetcon (No Measure)Every 2 min x 8 rounds 10 Cal Ski 2 Snatch -Rest 2 min- Every 2 min x 8 rounds 10 Cal Bike 2 Bench PressSnatch are [...]

Thursday – 9/23/21

CFD - [...]

Wednesday 9/22/21

CFD - CrossFitMetconMetcon (4 Rounds for time)[0-3] 10 Burpee Box Jump 24"/20" 10 GHD 10 Pull-ups [3-9] 20 Burpee Box Jump 24"/20" 20 GHD 20 [...]

Wednesday 9/22/21

CFD - CrossFitMetconMetcon (4 Rounds for time)[0-3] 10 Burpee Box Jump 24"/20" 10 GHD 10 Pull-ups [3-9] 20 Burpee Box Jump 24"/20" 20 GHD 20 [...]