Wednesday – 06.1.22

CFD - CrossFitWeightliftingDeadlift (1x2 @85% of desired 1RM )Week 3 of program 10:00 to complete New desired 1RM is to be 20-40# greater than current [...]

Tuesday – 05.31.22

CFD - CrossFitMetconMetcon (AMRAP - Reps)3 Rounds AMRAP in 2:00 15/12cal Bike 20 Sit ups -Rest 2:00 AMRAP in 2:00 60 Russian swings [70/53#] 80 Dubs [x1 [...]

Monday – 05.30.22

CFD - CrossFitMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In [...]

Saturday – 05.28.22

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 13:00 60/40cal Row 60 Alt DB Snatch [50/35#] 60/40cal Row Max Wall Walks -Rest 3:00- AMRAP [...]

Thursday – 05.26.22

CFD - CrossFitConditioningMetcon (No Measure)Every 1:30 x7 100m Sprint *Intention is for a fully recovery between sprints - Rest - 4 Sets 100ft Heavy [...]

Wednesday – 05.25.22

CFD - CrossFitWeightliftingDeadlift (Heavy set of 2)Deadlift Cycle - Week 2 of 9 Take 10:00 to work to one set of two reps at 80% of your desired one [...]

Tuesday – 05.24.22

CFD - CrossFitMetconMetcon (3 Rounds for time)For Time [0-3] 10 Front Squats 95#/65# 15 Box Jumps 10 Front Rack Reverse Lunges [3-9] 20 Front Squats [...]

Monday – 05.23.22

CFD - CrossFitMetconMetcon (Time)For Time 400 meter Run 15 Muscle-Ups 400 meter Run 12 Muscle-Ups 400 meter Run 9 Muscle-Ups *Every time you break on [...]

Friday – 05.27.22

CFD - CrossFitMetconIGNITE 2022 (Time)In 18 minutes, complete... Part I: For time 21-15-9 Thrusters 95#/65# Lateral Burpees Sit-ups Part II: In [...]

Saturday – 05.21.22

CFD - CrossFitMetconMetcon (Time)For time Teams of 2 Buy in: 300 Double under [split reps] - 24 Rounds [Alternating rounds 12E] 2 Power cleans [...]