Tuesday – 10/15/2019

CFD - CrossFitWe will be accepting body wash and shampoo donations for the City Mission up until end of Wednesday to go towards your team [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)EMOM x 3min. 15/12 Cal Row EMOM x 10min. (Both in the same min.) 8 DB Power Cleans 45/30s 8 Burpees EMOM x 3min. 15/12 [...]

Monday 10/14/2019

CFD - CrossFitWeightliftingFront Squat (3-3-3-3-3)Increasing weight Every 2minMetconMetcon (Time)For time 1000m Row 100 Wall Balls 20#/14# 1000m RowTime cap: [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 3min. X 5 Rounds: 15/12 Cal Assault Bike 15 Pull-Ups Max Barbell OHS in remaining time (Goal: 15+) Rest [...]

20.1 Saturday 10/12/19

CFD - CrossFitWe will be running heats all morning with everyone pairing up taking turns judging and completing the workout. Here are the tentative heat [...]

Friday – 10/11/2019

CFD - CrossFitWe will be completing Open workout 20.1 tomorrow morning. We will be running heats in each of the class. Come, get a good workout in and cheer [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-5min. 45/30 Cal Assault Bike Max DB Hammer Curls in remaining time. 5-10min. AMRAP: 10 Bench Press 135/95lb. 15 [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)1.) 4min. AMRAP: Row 30/20 Cals Max DB Thrusters 45/30 2.) 4min. AMRAP: 25 Burpees Max Wall Balls [...]

Wednesday – 10/9/2019

CFD - CrossFitWeightliftingHang Power Snatch (2-2-2-2-2)Every 1:45 Increasing weightMetconMetcon (Time)For time 2 rounds 250m Row 10 Strict [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-20min.) 5 Rounds: 15/12 Cal Assault Bike 50 Double Unders immediately into; 5 Rounds: 15/12 Cal Row 15 [...]