CDR Blog
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Feb 18th, 2018

Category: CrossFit CDR
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Monday 02/19/18

Happy Presidents Day! All classes are normal class time, including the kids class.   Monday-02/18/18 3 RM Back Squat 7 Min Amrap OTM 5 Power Cleans 155/105 WB max reps Tuesday 20 NEGATIVES PULLUPS *alt each rep with 10 DU/SL/SU Amrap 15 15 Hang Powe Clean 135/95 30/21-Assault 15-C2B 60-DU Wednesday 21-18-15-12 Row Burpees Max […]

Feb 11th, 2018

Category: CrossFit CDR
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Monday 02/12/18

New to Thursdays Open GYM 5am-11am-Open Gym 3:30-7:30pm-Open Gym -We will have interval work up on the board for anyone that would like to come in and work on toning and skulpting as well as get your sweat on! Monday Elizabeth Squat clean 21-15-9 Squat Cleans Ring Dips *Dumbell Modification Tricep Extension Tuesday 50/35-Row 40-KBS 53/35 […]

Feb 4th, 2018

Category: #CDRstrong
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Monday Feb 5-10th

Shirts are in for the Open, please make sure you get your size in before Friday. These are your team uniforms and will be worn on Fridays During the Open.  -How the Open will work this year is….. -We will do the Open wod each week in class on Fridays. -Make up days can be […]

Jan 28th, 2018

Category: CrossFit CDR
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January 28-Feb 4th

This Saturday Feb 3rd will be the closing of CDR Triple R Challenge at the Prep Table 8:30am. We will be doing final weigh ins and sharing some mamosas! -The Meal kits from the prep table will be avail to order anytime after this challenge is over. To try anyone of the kits just go […]

Jan 21st, 2018

Category: CrossFit CDR
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January 22-29 2018

This Weeks Nutrition Tips- *Try something Different if you are not losing weight. (Go plant based) or eat less meat but dont eliminate it.  *Meals from the Prep table are delicious and have been adjusted to a smaller volume. Try Option 3 *Breakfast is very important and should be eaten within an hour of waking […]

Jan 14th, 2018

Category: #CDR
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January 15-20, 2018

“Where grassroots meets greatness.” The 2018 CrossfFit Open is only a few weeks away and registration is officially live! If you’re new to CrossFit and CDR, The Open is a 5 week time frame where hundreds of thousands of people in the CF community complete a specific WOD each week (announced live on Thursday nights) for a […]

Jan 7th, 2018

Category: #CDR
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January 8-13, 2018

This week is about Burning some calories… The challenge is to come to class early or stay a little late and burn 1000 calories every day you come. When your WOD is finished jump on a bike or row and watch the my zone screen to stay in the fat burning Yellow zone until you […]

Dec 31st, 2017

Category: #CDR
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January 1-6, 2018

Be safe celebrating tonight and Happy New Year! What a better way to kick of day 1 of 2018 off than by getting your first day of training in for the year!   Workout of the Day MON – 1/1 SHRED FEST EMOM30,  CLASS PICKS MOVEMENTS   TUES – 1/2 15 – 12 – 9 C2B […]

Dec 25th, 2017

Category: #CDR
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December 25-29, 2017

MERRY CHRISTMAS! We hope you all enjoy time with your loved ones today making memories, eating great food and celebrating the reason for the season! *WE ARE CLOSED TUESDAY AND SATURDAY THIS WEEK. *WE WILL HAVE A  5AM CLASS ONLY ON MONDAY.   WED – 12/27 E5M x 6 400M  RUN 40  AIR SQUATS 30  […]

Dec 17th, 2017

Category: #CDR
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December 18-22, 2017

T-minus 1 week until Santa comes to town – are you on the “naughty” or “nice” list? Have you stuck to your Holiday Push WOD commitment? Have you been getting enough sleep? Have you been on point with your nutrition and water? He’s watching… *We will be closesd Saturday, December 23rd.   Workout of the […]

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