Wednesday – 9/9/20

CFD - CrossFitWeightliftingPower Snatch (3 EMOM for 7min @65-70%)Same weight. If changing weight don’t change later than minute 4. Touch N go reps. Work [...]

Distinction @Home – 9/8/20

CFD - Distinction @HomeZoom 8a Meeting ID: 889 1599 1742 Passcode: 761075StrengthSupersetGoblet Squat (3x8)Tempo first 4 reps 5s down/5s hold at the bottom 2nd [...]

Tuesday – 9/8/20

CFD - CrossFitStrengthBack Squat (1x20)Use same weight as FridayMetconMetcon (6 Rounds for time)Every 3:00 x6 20 Sit-ups 40 Double unders [x2 Singles, x1 Jump [...]

Monday – 9/7/20

CFD - CrossFitThe class limit on number of members in class has been increased because the workout can be completed outside and fingers crossed it does not [...]

Saturday – 9/5/20

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 24min 800m Run (split in 200's) 20 Burpees 20 Power Snatch 800m Run 20 Burpees 30 Sumo deadlift [...]

Distinction @Home – 9/4/20

CFD - Distinction @HomeZoom 8a Meeting ID: 889 1599 1742 Passcode: 761075MetconMetcon (Time)For time 3-6-9-12-15 DB Hang clean [2 DB’s] DB Push [...]

Friday – 9/4/20

CFD - CrossFitWeightliftingSplit Jerk (3-3-2-2-1-1)Increase wt, every 1:45Back Squat (1x20)5-10# heavier than day 1MetconMetcon (AMRAP - Reps)3 Rounds :40 Max [...]

Distinction @Home – 9/4/20

CFD - Distinction @HomeZoom 8a Meeting ID: 889 1599 1742 Passcode: 761075MetconMetcon (Time)For time 3-6-9-12-15 DB Hang clean [2 DB’s] DB Push [...]

Distinction @Home – 9/2/20

CFD - Distinction @HomeZoom 8a Meeting ID: 889 1599 1742 Passcode: 761075MetconMetcon (AMRAP - Reps)AMRAP in 4:00 20 Sit-ups 10 DB Bent Over row [2 [...]

Wednesday – 9/2/20

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 4:00 20 Medball sit-ups [30/20#] [GHD sit-ups] 10 Pull-ups -Rest 2:00 AMRAP in 4:00 20/15cal Row 10 DB Snatch [...]