Thursday – 10/21/21

CFD - CrossFitConditioningMetcon (3 Rounds for reps)10:00 max cals Bike -Rest 5:00 10:00 max cals Ski -Rest 5:00 10:00 max cals Row -Complete in any order. [...]

Wednesday 10/20/21

CFD - CrossFitAccessoryMetcon (No Measure)4 Sets 8 Bulgarian Split Squat (Right) 8 Bulgarian Split Squat (Left) 8 Pause Squats (5 second pause in the bottom of [...]

Wednesday 10/20/21

CFD - CrossFitAccessoryMetcon (No Measure)4 Sets 8 Bulgarian Split Squat (Right) 8 Bulgarian Split Squat (Left) 8 Pause Squats (5 second pause in the bottom of [...]

Tuesday 10/19/21

CFD - CrossFitWeightliftingSnatch Balance (2-2-2-2-2)From the floor or rack (lifter's choice) Increasing weight Every 2 minOverhead Squat (2-2-1-1-1)From the [...]

Monday 10/18/2021

CFD - CrossFitMetconMetcon (4 Rounds for reps)2 Sets AMRAP in 5 minutes 21-15-9 Cal Bike Burpees to a target -Rest 2:30 min- AMRAP in 5 [...]

Saturday 10/16/21

CFD - CrossFitMetconMetcon (2 Rounds for reps)Teams of 2 AMRAP in 10 min Partner A: 1 Round of Cindy Partner B: Max Cal Bike *Rotate after each round of [...]

Friday – 10/15/21

CFD - CrossFitWeightliftingSnatch (2-2-2-2-2-2)*Suggested percentages: 65-70-70-75-80-85% *Every 2:15 *Reps can be performed as doubles or singles *Both [...]

Thursday 10/14/21

CFD - CrossFitConditioningMetcon (Time)4 Sets, each for time 20 Cal Bike 400m Run 10 Cal Bike 200m Run *Alternate full sets with a partner*If you do not have [...]

Tuesday – 10/12/21

CFD - CrossFitStrengthBench Press (8-6-4-6-8)60-65-75-70-65% Every 2:00MetconMetcon (AMRAP - Reps)AMRAP in 7:00 x2 10 Burpee pull up 20 Sit up [GHD or [...]

Monday – 10/11/21

CFD - CrossFitMetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / [...]