Q Day 3 – 3/18/20

CFD - Distinction @HomeWarm-upWarm-up (No Measure)2 Rounds 10 Forward/back hops (both feet) [1-2 count] 10 Lateral hops (both feet) [1-2 count] 10 Single leg [...]

Wednesday 3/18/20

CFD - CrossFitMetconMetcon (Time)For time 5 Rounds 400m Run/500m Row 15 Push Press 95#/65# 40 Double Unders 15 HSPU ->Time cap 20min ->Compare to [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (Time)Can anyone finish this massive chipper in 35min? 10 *** 20 Wall Balls 30 Cal Assault Bike 400m Run 50 DB Russian Twists [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)AMRAP 30: Teams of 2 20 Calorie Row 20 American KB Swings 70/53/35 20 Sit-Ups (Feet Anchored on KB) 20 SDHP's 95/65lb. 20 [...]

Q Day 2 – 3/17/20

CFD - Distinction @HomeWarm-upWarm-up (No Measure)2 Rounds Spiderman lunge in place hold 5 sec then switch SL Good morning hold 5 sec then [...]

3/17/20

CFD - CrossFitMetconMetcon (Time)For time 9 Rounds 9 SDHP 115#/80# 9 Wall Balls 30#/20# ->Time cap 11min ->compare to 4/16/19Post WodMetcon (No [...]

Q Day 1 – 3/16//20

CFD - Distinction @HomeWe will be posting at home workouts for the time being that will involve body weight movements or minimal equipmentWarm-upWarm-up (No [...]

Monday – 3/16/20

CFD - CrossFitMetconMetcon (2 Rounds for reps)AMRAP in 8min 25 Cal Row 15 Burpees Over the Rower -Rest 2min- AMRAP in 8min 50’ KB OHWL 53#/35# 25 [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)25 Rounds: 6 Cal Assault Bike 5 DB Thrusters 45/30s 4 Pull-Ups 3 BurpeesI mixed together a few of everyone’s favorite [...]

Saturday – 3/14/20

CFD - CrossFitThis morning is an individual workout as we are trying to cut down on sharing equipment and keeping the gym clean as possible. Hopefully soon [...]