Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 7min. x 5 Rounds: 500 Row 30 Wall Balls 20/14lb 20 Burpee Deadlifts 50/35s 10 Pull-UpsOptional RX+ Today: 15 Reps [...]

Tuesday – 2/4/202

CFD - CrossFitStrengthMetcon (No Measure)10 min EMOM Odd :45 sec Front Rack Hold Even 15 GHD/abmat sit-ups with medballThe intention of this part of the class [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Get as far as possible in 35min... 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 [...]

Monday – 2/3/2020

CFD - CrossFitWeightliftingBack Squat (10-10-10)Increase weight Every 3:00MetconMetcon (Time)For Time 100 Hang Power Snatch[ 45#/35#] 100 Front Squat 100 Push [...]

Kobe, Gianna, John, Kerri, Alyssa, Christina, Sarah, Payton, and Ara

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP in 26min 5 Ring muscle-up x2 chest to bar 9 Handstand push-ups 13 Burpee box jump overs [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)*10min. to try and finish each section. *3min. Rest after Each section. 3 Rounds: (0-10min.) 20/15 Cal Assault bike 20 [...]

Friday – 1/31/2020

CFD - CrossFitStrengthEvery 3min x5Deadlift (3-3-2-2-2)-Increase weight ending with heavy double and control the bar down to the ground on final repBird Dog [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)20min. Running Clock... 5 Rounds: 200m Run 15 DB Floor Press (45/25s+) 15 Wall Balls (20/14lb.) 10 Burpee DB Deadlifts [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)15 min AMRAP: 12 Push Press 95/65lbs. 12 Sit-Ups 12 Cal Row 5 min EMOM: Min 1: Max Slam Balls 30/20lb. Min 2: Plank Min [...]

Wednesday – 1/29/2020

CFD - CrossFitWarm-upWarm-up (No Measure)Group warmup: Every 2 minutes x 4 rounds 125-200m row 8-12 burpees over the rowerMetconMetcon (2 Rounds for reps)8 [...]