Friday – 9/25/20

CFD - CrossFitStrengthHang Power Snatch (3-3-3)Unbroken reps Every 1:30 Focus catch position and where feet landPower Snatch (3-3-2-2-2)Every 1:30 Focus on [...]

Distinction @Home – 9/25/20

CFD - Distinction @HomeZoom 8a Meeting ID: 838 8739 7107 Passcode: 742075MetconMetcon (Time)For time 5 Rounds 20 Alt DB Snatches 20 DB Box step [...]

Wednesday – 9/23/20

CFD - CrossFitMetconMetcon (Time)For time 800m Run - 3 Rounds 10 Deadlifts [185/125#] 10 Lateral burpees - 150 Double unders [x1 singles/jump taps - 3 [...]

Distinction @Home – 9/23/20

CFD - Distinction @HomeZoom 8a Meeting ID: 838 8739 7107 Passcode: 742075MetconMetcon (Time)For time 800m Run - 3 Rounds 10 DB Deadlifts [2 DB's] 10 [...]

Tuesday – 9/22/20

CFD - CrossFitStrengthBack Squat (1x20)Week 4 Complete the same weight from last FridayMetconMetcon (4 Rounds for reps)AMRAP in 3:00 250m Row 30 Russian twists [...]

Distinction @Home – 9/22/20

CFD - Distinction @HomeZoom 8a Meeting ID: 838 8739 7107 Passcode: 742075MetconMetcon (4 Rounds for reps)AMRAP in 3:00 200m Run 20 Russian twists w DB Max [...]

Monday – 9/21/20

CFD - CrossFitWarm-upWarm-up (No Measure)3x :10ea High knees Butt kicks Tuck jumps Spider-Man left Spider-Man right Tabata Bent knee hollow shoulder [...]

Distinction @Home – 9/21/20

CFD - Distinction @HomeZoom 8a Meeting ID: 838 8739 7107 Passcode: 742075Warm-upWarm-up (No Measure)Tabata Hollow Hold/Superman hold -Alt working sets [...]

Saturday – 9/19/20

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP in 10min Partner A 10/7cal Ski 200m Run Partner B 10/7cal Bike 10 Burpees to plate hips [...]

Friday – 9/18/20

CFD - CrossFitStrengthBack Squat (1x20)5-10# heavier than Tuesday/last FridayMetconMetcon (Time)For time 400m SA Farmers carry [53/35#] *Every time you switch [...]