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 [...]

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 [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35min. to finish... (Solo, not team) 50 Cals of Choice 40 American KB Swings 53/35 30 Cals of Choice 20 American KB Swings [...]

Friday – 3/13/20

CFD - CrossFitWeightliftingClean and Jerk (2-2-2)->Building to 85% ->Every 2:00 ->Cleans can be received above or below parallelClean and Jerk (3x1)->Same [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-15min.) 3 Rounds: 25 Cal Row 25 Cal Assault Bike 25 Barbell Overhead Squats 45/35lb. (15-30min.) 200m Single Arm [...]

Wednesday – 3/11/20

CFD - CrossFitStrengthBench Press (2-2-2-1-1)-Build to heavy single -Every 2 minMetconMetcon (No Measure)EMOM for 20 min 1. 10 Bench Press [135#/85#] 2. 12/8 [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Teams of 2: (Only 1 person works at a time) 30min. AMRAP: 100 Double Unders (each for this one) 100 Cals of Choice 80 Alt. [...]

Tuesday – 3/10/20

CFD - CrossFitTechnique/SkillWarm-up (No Measure)6 min of T2B practice -Focus on Kip Swing -Stringing Reps together 6 min of Pull up practice -Focus on [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)15min. to finish... 7 Rounds: 200m Run 10 Back Squats (off the ground) 95/65 5 Burpee Pull-Ups Rest 4min. 15min. to [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)4min. of Rowing at (30sec HARD x 30sec EASY) 4min. AMRAP of this workout: 25 H.R. Push-Ups 50 TTB or Sit-Ups Run 400m 75 [...]