Saturday – 12/7/19

CFD - CrossFitHOLIDAY PARTY tonight at 6:30p!!! YEAH BUDDY!MetconMetcon (Time)Teams of 2 For time: 3k Row *Partner holds plate OH [45/25#] 3k Ski *Parter [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)4min. AMRAP: 400m Run 15 DB Thrusters 45/30's Max Pull-Ups in remaining time Rest 90sec. x 3 Rounds Immediately [...]

Friday – 12/6/19

CFD - CrossFitMetconMetcon (No Measure)10 min EMOM 2 Power Clean @80% 7 Toes to bar **same minuteAccessoryMetcon (No Measure)4-5 sets 10 DB Bench 10 DB Row [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-5min.) 5 Rounds: 30 Double Unders 3 Devil Press 45/30s (5-10min.) Assault Bike 1 Mile (10-15min.) 5 Rounds: 30 Double [...]

Wednesday – 12/4/19

CFD - CrossFitMetconMetcon (4 Rounds for time)0-3 15 Abmat sit-ups w medball [20/14#] 2 Rope Climbs 15 Wall balls [20/14#] 3-9 30 Abmat sit-ups w medball [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure) (0-15min.) 10 Rounds: 10 Cal Row 6 Burpee Box Jumps 24/20" (18-33min.) 10 Rounds: 10 Cal Assault Bike 10 DB Deadlifts [...]

Tuesday – 12/3/19

CFD - CrossFitHoliday Party, Saturday, 6:30p, @ CFD HQMetconMetcon (Time)5 Rounds for time: 10 Push Press 95/65# 30 Double Under 10 Strict HSPU 30 Double [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-10min. 1 Round: 1000m Row 50 Alt. DB Snatches 45/35lb 30 Toes-To-Bar 10-15min. 100 Wall Balls 20/14 17-27min. 1 [...]

Monday – 12/2/19

CFD - CrossFitHoliday Party Saturday 12/7, 6:30p @ CFD HQWeightliftingSnatch (2 EMOM for 6min )Can be performed as touch n go reps or singles Increase weight [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-10min.) 60 Calories 50 American KB Swings 53/35 40 Calories 30 Pull-Ups (12-22min.) 60 Calories 50 American KB Swings [...]