Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10min. Ladder: 6 Cal Row 6 Wall Balls (20/14lb.) *Add 2 Reps after Each Round Immediately into; 10min. Ladder: 6 Cal [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)4 Rounds: (0-20min.) Min. 1) Max Barbell Push Press 75/55lbs Min. 2) Max SDHP's Min. 3) Max Bent Over DB Lateral [...]

Tuesday – 11/5/2019

CFD - CrossFitWeightliftingHang Snatch (2-2-2-2-2-2)High hang/hip snatch receive in the squat Focus on fast hips/legs and getting tall. Pull yourself under the [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Triathlon Style Murph Get as far as possible in 35min.. 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Row 50 [...]

Monday – 11/4/2019

CFD - CrossFitWeightliftingAlternating Dumbbell Bench (4x10)Hold up both DBs , lower one and press, then lower the other and press10 total reps, 5 [...]

Saturday – 11/2/2019 20.4

CFD - CrossFitPlease arrive EARLY for the workout brief and to warm-up Schedule: 8:00-8:15 Brief 8:25-8:45 Heat 1 8:52-9:12 Heat 2 9:19-9:39 Heat 3 9:46-10:06 [...]

Friday – 11/1/2019

CFD - CrossFitMetconMetcon (7 Rounds for reps)7 Rounds AMRAP in 1:45 Shuttle sprints 3x 15' and back 30' and back 12 Burpees Max DB Snatches [50/35#] -Rest [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-15min.) 10 Rounds: 10 Cals of your choice 10 DB Bench Press 45/25s+ (18-36min.) 50-40-30-20-10 Russian KB Swings [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)In Teams of 2: 35min. running clock... 2 Rounds: 50 Cal Bike 50 Alt. DB Snatches 50/35 immediately into: 2 Rounds: 50 Cal [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10min. to finish... 5 Rounds: 12/9 Cal Bike 12/9 Cal Row 10min. to finish... 5 Rounds: 10 Close Stance DB Squats [...]