Friday – 9/18/20

CFD - CrossFitStrengthBack Squat (1x20)5-10# heavier than Tuesday/last FridayMetconMetcon (Time)For time 400m SA Farmers carry [53/35#] *Every time you switch [...]

Distinction @Home – 9/16/20

CFD - Distinction @HomeZoom 8a Meeting ID: 838 8739 7107 Passcode: 742075Technique/SkillHandstand Push-upsHSPU practice -> Kip practice -> Deficit -> Focus on [...]

Wednesday – 9/16/20

CFD - CrossFitTechnique/SkillHandstand Push-upsHSPU practice -> Kip practice -> Deficit -> Focus on positioning and finishing rep —>>tempo [...]

Tuesday – 9/15/20

CFD - Distinction @HomeStrengthGoblet Squat (5 EMOM for 7)MetconMetcon (Time)For time 21-18-15-12-9-6-3 Box jump [24/20"] 3-6-9-12-15-18-21 DB Hang Power [...]

Tuesday – 9/15/20

CFD - CrossFitStrengthBack Squat (1x20)Week 3 Use the SAME weight from FridayMetconMetcon (Time)For time 21-18-15-12-9-6-3 Box jump [...]

Distinction @Home – 9/14/20

CFD - Distinction @HomeZoom 8a Meeting ID: 838 8739 7107 Passcode: 742075StrengthDumbbell Strict Press (5x5)Use 2 DB's Every 1:30 Pause at the topMetconMetcon [...]

Monday – 9/14/20

CFD - CrossFitStrengthStrict Press (2-2-2-2-2-2)Every 1:45 Increase weightMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsTime cap: [...]

Distinction @Home – 9/12/20

CFD - Distinction @HomeMetconMetcon (AMRAP - Rounds and Reps)"The Red Bandana" 19min AMRAP 5 Thrusters [135/95#] 17 Front rack walking lunges 200m Run w plate [...]

9/12/20

CFD - CrossFitThis workout can be completed outside so we will be opening up class space.MetconMetcon (AMRAP - Rounds and Reps)"The Red Bandana" 19min AMRAP 5 [...]

Distinction @Home – 9/11/20

CFD - Distinction @HomeZoom 8a Meeting ID: 889 1599 1742 Passcode: 761075StrengthMetcon (No Measure)3 Rounds for quality 10E Bird Dog 20 Russian swings 10 T [...]