Tuesday – 02.01.22

CFD - CrossFitWarm-upWarm-up (No Measure)Line drills/Plyos - 3 Rounds 15 GHD Hip extensions 10 Air squats 10 Hollow rocks - Deadlift warm [...]

Monday – 01.31.22

CFD - CrossFitWarm-upWarm-up (No Measure)Line drills/ Plyos - 2x 20 Banded pull aparts 20 Banded abduction 20 Banded high pulls - Mobility: Achilles [...]

Saturday – 01.29.22

CFD - CrossFitMetconMetcon (Time)Teams of 2 8 Rounds 8 Front Rack Reverse Lunge (115/80) 8 Front Squat 12 Cal Row 12 Box Hop 12 Russian KBS [...]

Friday – 01.28.22

CFD - CrossFitMetconMetcon (5 Rounds for time)Every 5:00 x5 18/14 Cal Bike 5 Hang power snatches [135/95#] 12 Toes to bar Goal: finish between [...]

Thursday – 01.27.22

CFD - CrossFitWeightliftingMetcon (No Measure)[0-4] 30 Second Ski (fast) 250m Row 30 Second Ski (fast) [4-12] 1 minute Ski (moderate-fast) 500m Row 1 [...]

Wednesday – 01.26.22

CFD - CrossFitStrengthMetcon (No Measure)4x A1) 6E Barbell back rack reverse lunge *Complete all 6 on one leg then switch A2) 10-15 DB Good Mornings (weight [...]

Tuesday – 01.25.22

CFD - CrossFitStrengthPush Press + Push Jerk (3+3-3+3-3+3-3+3-3+3)5 Total sets Every 2:00 Increasing weightMetconMetcon (4 Rounds for reps)AMRAP in 3:00 [...]

Monday – 01.24.22

CFD - CrossFitWarm-upWarm-up (No Measure)Line drills/plyos - 2x 20 Banded pull aparts 20 High pulls - EMOM for 8:00 1) 3E Turkish get up 2) 6 Scap pull [...]

01.22.22

CFD - CrossFitMetconMetcon (3 Rounds for reps)Teams of 2 AMRAP in 7:00 80-60-40-20 Double under [x1 Singles] Single arm DB Push press [50/35#] -Rest [...]

Friday – 01.21.22

CFD - CrossFitCardio StrengthMetcon (No Measure)Every 2 minutes x 7 Rounds 10/8 Cal Bike 2 Power Snatches - Rest 2 minutes - Every 2 Minutes x 7 [...]