Thursday – 03.31.22

CFD - CrossFitConditioningMetcon (Time)For time 3k Row -Rest 5:00 5k BikeIntent: Longer sustained work effort.WeightliftingClean Muscle Under (3-3-3)->Focus [...]

Tuesday – 03.29.22

CFD - CrossFitWeightliftingBack Squat (1x20)10 minutes to complete Week 2 of the 20 rep program Same weight as FridayMetconMetcon (AMRAP - Reps)AMRAP in 8 [...]

Wednesday – 03.30.22

CFD - CrossFitWeightliftingPush Jerk (2-2-2-1-1-1)Every 90 seconds Increasing Weight From the rackMetconMetcon (Time)4 Sets 20 Sit-ups 15/10 Cal Ski 10 [...]

Monday – 03.28.22

CFD - CrossFitAccessoryMetcon (Weight)3-4 Sets 8/8 Barbell Single-Leg Deadlift 8-12 Weighted Ring Rows -rest as needed between sets-12 minutes to [...]

Friday – 04.01.22

CFD - CrossFitWeightliftingBack Squat (1x20)10 minutes to complete Increase 5-10# from TuesdayMetconMetcon (Time)For Time 100 Double Unders 20 Snatch [...]

Saturday – 03.26.22

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time 4 Rounds, each (alternating full rounds) 10 Power Snatch 75#/55# 8 Handstand Push-ups 6 Toes-2-Bar 4 [...]

Friday – 03.25.22

CFD - CrossFitWeightliftingHang Power Clean (3-3-2-2-2)Every 1:45 Unbroken reps Increasing weight to heaviest double. Work on pulling under the bar and [...]

Thursday 03.24.22

CFD - CrossFitConditioningMetcon (Time)Teams of 2 For time 150/120 Cal Bike *Rotating every 30 seconds with your partner* 150/120 Cal Row *Rotating every 1 [...]

Wednesday – 03.23.22

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 20:00 48/38cal Row 32 Alternating Hang DB Snatch [50/35#] 32 Pull upsGoal: 3 Rounds Ski same cals Bike [...]

Tuesday – 03.22.22

CFD - CrossFitStrengthBack Squat (1x20 )Week one of the 20 rep back squat program. Start at 60-65% of 1RM. 10:00 to complete. Partner and count for each [...]