Tuesday – 09.13.2022

CFD - CrossFitWeightliftingPower Clean (3 Waves of 3-2-1)New set every 90 seconds Waves: 3 @ 70% 2@ 75% 1@ 80% 3 @ 75% 2@ 80% 1@ [...]

Monday – 09.12.2022

CFD - CrossFitMetconThe Fire Chief (6 Rounds for time)Every 3 minutes (for 6 Rounds) in 18 minutes 6 Burpees 18 Alternating Dumbbell Snatches (50/35 lb) 7 [...]

Saturday – 09.10.2022

CFD - CrossFitMetconMetcon (Time)Teams of 2 For Time 400m Run, together 200 Double Unders 100 Handstand Push-ups 50 Deadlifts 225#/155# - 200m Run, [...]

Friday – 09.09.2022

CFD - CrossFitWeightliftingFront Squat (4x1+4 )-> First rep is @tempo of 55X (:05 down, :05 hold, Up) -> @85% or same weight as last week -> Every [...]

Thursday – 09.08.2022

CFD - CrossFitConditioning Metcon (6 Rounds for calories)6 Sets x 3 Mins On/3 Mins Off 200m Run 18/15 Calorie Row Max Calorie Ski/Bike in remaining [...]

Wednesday – 09.07.2022

CFD - CrossFitMetconMetcon (Weight)EMOM for 30:00 Min 1:00-10:00 1 Clean & jerk + 30 Dubs Min 11:00-20:00 1 Clean & jerk + 10 Push ups Min 21:00-30:00 1 [...]

Tuesday – 09.06.2022

CFD - CrossFitWeightliftingBack Squat (10x2)-> 2 EMOM for 10:00 @80% -> Same weight all ten setsMetconMetcon (Time)For time 1k Row 60 Pistols 500m [...]

Monday – 09.05.2022

CFD - CrossFitWarm-upWarm-up (No Measure)Plyos in place :12E - Thoracic/Shoulder focus 2 Rounds 10E Bow n arrow (half kneeling on wall) 10 Field goal/Y's [...]

Saturday – 09.03.2022

CFD - CrossFitMetcon (3 Rounds for reps)Teams of 2 3 Sets x AMRAP in 9 minutes (Rest 1 minute between AMRAPS) (1) 100/80 Calorie Bike + Max Burpee Pull-ups [...]

Friday – 09.02.2022

CFD - CrossFitWeightliftingFront Squat (4x1+3)->Same weight across all sets @85% or at weight from previous two weeks ->First rep performed at tempo of [...]