Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)3 Rounds: 1 min: Cal Ski 1 min rest 1 min: Burpee Box Jump Overs 24/20" 1 min rest 1 min: Cal Row 1 min rest 1 min: Toes [...]

Monday – 8/12/2019

CFD - CrossFitWeightliftingStrict Press3x 70% 3x 80% 3+ 90% Use 90% of the 1 rep max from when we maxed out two weeks ago. Wodify may have [...]

Saturday – 8/10/2019

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 AMCAP in 28 min Partner A: Max Cal Row Partner B&C: 50 Burpee Box Jump Overs 24"/20" 75 HSPU 150 KBS [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 3 min x 5 Rounds 15/12 Cal Bike 15 Toes to bar 10 DB Russian twists 35/25 3 min. rest Every 3 min x 5 [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)For Time: 800m Run _ 5 Rounds 7 Thrusters 45/30s 7 Pull-ups 7 Burpees _ 800m Run _ 5 Rounds 7 Thrusters 7 Pull-ups 7 [...]

Friday – 8/9/2019

CFD - CrossFitCardio StrengthCleanEvery 2:30 for 5 Rounds 15 GHDs 3 Cleans (Lifter's choice- Power or Squat) -Increasing weight -Perform the cleans as [...]

Thursday – 8/8/2019

CFD - CrossFitRest Day Make up a workout you missed Practice a movement you are not efficient in [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10 min EMOM: Min 1: 15 Wall Balls 20/14 Min 2: Max DB Deadlifts 70/50s 10 min EMOM: Min 1: 200m run or 250m Row Min 2: [...]

Wednesday – 8/7/2019

CFD - CrossFitMetconWhite (Time)5 Rounds for time of: 3 Rope Climbs, 15' 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)3 Rounds: Min 1: 12/9 Cal Bike Min 2: Max DB Bench 45/25lb.+ Min 3: 12/9 Cal Ski Min 4: Max DB Bent Over Rows [...]