• CFC 2.22.18

    CrossFit BDA – Cardio CrossFit Front Squat (5 sets of 5 reps) All sets are to be performed at 41X1 tempo Metcon (AMRAP – Rounds and Reps) AMRAP x 20 mins: 6 Front Rack Reverse Lunges (3/side) 10 Burpees over Bar/DB (Bar Facing) 10 KB Swings

  • 2.22.18

    CrossFit BDA – Daily Workout If you are participating in the Open and plan to complete it on Friday, then treat today as an active rest day or 100% rest day. Overhead Squat (6-5-4) Complete 3 sets of: 6-5-4 OHS (building) Rest 1 min 1 min Kipping HSPU practice Rest 2 mins Metcon (Time) With

  • CFC 2.21.18

    CrossFit BDA – Cardio CrossFit Metcon (Distance) In teams of three complete the following 10 min AMRAP: Accumulate as much distance as possible sprinting 100m each1 works while others rest. Rotate when run complete. Rest 6 Mins Metcon (AMRAP – Reps) In teams of three complete the following 10 min AMRAP: P1 – Shuttle run