Friday – 9/10/21

CFD - CrossFitStrengthPush Press (5-3-2-2-1-1)From the rack End with a heavy single for today. Focus on dipping straight up and down. Aggressive hip drive and [...]

Thursday 9/9/2021

CFD - CrossFitConditioningMetcon (No Measure)Manchester United Beep Test (Rowing Edition) Until Failure: Min 1-10: 25 seconds to complete a 100m/80m row [...]

Saturday – 9/4/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 As Many Cals As Possible on Bike in 24:00 6 Rounds 100m sled pull 40 Synchro plate G2OH [45/35#] 100m sled [...]

Friday – 9/3/21

CFD - CrossFitWarm-upWarm-up (No Measure)EMOM for 9 min (1) 7-10 Floor Kip to Bridge Drills (2) 7-10 Rig Rocks (1st set: tight swing; 2nd set: larger swing; [...]

Friday – 9/3/21

CFD - CrossFitWarm-upWarm-up (No Measure)EMOM for 10 min (1) Kipping Drills (2) Transition DrillsMetconMetcon (6 Rounds for reps)AMRAP in 2:00 x6 14/7 Cal [...]

Thursday – 9/2/21

CFD - CrossFitConditioningMetcon (No Measure)Row Intervals 1. 4:00 @27spm sustainable pace Rest 2:00 2. 4:00 @27spm challenging pace Rest 2:00 3. 4:00 @27spm [...]

Wednesday – 9/1/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 24:00 Buy in 1 mile run - 20 Handstand push up 20 Toes to bar 40 Push Up 40 Sit-upGoal: -1 mile run under 10 [...]

Wednesday – 9/1/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 24:00 Buy in 1 mile run - 20 Handstand push up 20 Toes to bar 40 Push Up 40 [...]

Tuesday – 8/31/21

CFD - CrossFitStrengthBack Squat (10x2 @80%)2 EMOM for 10:00MetconMetcon (Time)For time 3 Rounds 10 Snatch [95/65#] 10 Box jump over [24/20"] -30 Bar [...]

Monday – 8/30/21

CFD - CrossFitStrengthDeadlift (5-3-3-2-2)Increase weight Every 2:15MetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 [...]