Saturday – 09.24.2022

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time 1k Row 100 KBS 70#/44# 800m Row 80 Box jumps 24"/20" 600m Row 60 Burpees 400m Row 40 Wall [...]

Thursday – 09.22.2022

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (6 Rounds for time)Every 4:00 x6 250m Row 200m RunWeightlifting6:30a/9a/5:30p *Choose either the snatch or [...]

Wednesday – 09.21.2022

CFD - CrossFitMetconMetcon (Time)EMOM for 12 minutes (1) 3 Hang Power Snatch 115#/80# + 7 Strict Handstand Push-ups (2) 2 Rope Climb (3) 3 Hang Power Snatch [...]

Friday – 09.23.2022

CFD - CrossFitWeightliftingBench Press (5-5-3-3-1-1)New set every 2 minutes Increasing weight each set Build to today's heavy single Bonus: Pause at the [...]

Tuesday – 09.20.2022

CFD - CrossFitWeightliftingDeadlift (3 Sets of Waves (3-2-1))New set every 2:00 Touch 'n' Go for as long as you are able Waves 3@ 70% 2@ 75% 1@ [...]

Monday – 09.19.22

CFD - CrossFitMetconMetcon (Time)For time 1-5 Muscle-ups - 10 Single Arm Devil's Press 50#/35# 1-5 Muscle-ups - 20 Thrusters 75#/55# 10 Single Arm [...]

Saturday – 09.17.2022

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 16:00 Buy in: 800m Farmers carry 53# x2/35# x2 [One partner working at a time. Switch off as [...]

Thursday – 09.15.2022

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (No Measure)EMOM for 20:00 Bike 1. 10/8cals 2. 15/12cals 3. 10/8cals 4. 20/16cals 5. Rest -Rest [...]

Wednesday – 09.14.2022

CFD - CrossFitMetconMetcon (Time)10 Rounds for time 200m Run 16 Sit-ups 12 Push-ups 8 Kettlebell Swings 70#/44#Goal time: [...]

Friday – 09.16.2022

CFD - CrossFitWeightliftingFront Squat (1 Rep Max)Take 15 minutes to build to a 1 rep max front squatMetconMetcon (Time)For time 24 Pull-ups 24 Box Jumps [...]