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Aug 12th, 2018

Category: #CDR
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Monday August 13, 2018

Monday Warm up: 2 Rounds 25 KBS 20 Lunges and Recover 15 Pushups Row 250m Build to a max 1 power Clean, 1 Front , 1 Push jerk Amrap 3 “Macho Man” 135/95 rest 3 min Amrap 3 “Macho Man” 155/105 rest 3 min Amrap 3 Macho Man” 185/135 •Macho man 3 power clean 3 […]

Aug 4th, 2018

Category: #CDR
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Monday 08/06/2018

Monday Banded Warm up Lateral side step Forward facing Glute bridge 50 reps Hip Flexer Activation 25 each legs out bent knee chair 2 RM Back Squat “Foul Ball” 3 RFT Run 800M 30 WB 30 Alt DB Snatch from ground 50/35 Tuesday Warm up: 2 Rounds 25 KBS 20 Lunges and Recover 15 Pushups […]

Jul 29th, 2018

Category: #CDR
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Monday 07/30/2018

Monday -80’S theme-Dress the part 80’s Theme Strength: Deadlift 5×5 Build To Max 5 rep Complete 80 Reps of the Following For TIME Mt Climbers DB Push Press 25/15 KBS 70/53 DB Rows (Push ups Position 50/35) WB 20/14 Tuesday Warm up-Banded Shoulders Strength: Pullup Dip Complex WOD: E3M x 7 rounds 400M Run 12 […]

Jul 22nd, 2018

Category: CrossFit CDR
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Monday July 23, 2018

Monday, July 23, 2018   Strength: 5 x 3 BS ME For Time 21-OHS 95/65 Run 200 21- Thrusters 95/65 Run 200 repeat same sequence for 15’s and 9’s also with run inbetween *Target time 10-12 min Scale Load before reps   Tuesday, July 24, 2018   Strength: 3×12 Reverse lunge max load. Take 2 […]

Jul 15th, 2018

Category: #CDR
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07/16/2018-07/22

Monday OTM -12-2 Power Clean and 1 jerk 3 RFT 40-WB 20-KBS 70/53 10-RIng MU Sub Wall Climbs for MU Tuesday Pullup Dip Complex For Time 200 DU 1500 Row 100 Russian Twist 35/25 Assault Wednesday Hero WOD Wednesdays “Daniel” 50 Pullups 400m run 21 Thruster 95/65 800m run 21 Thruster 95/65 400m run 50 […]

Jul 5th, 2018

Category: CrossFit CDR
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Monday 07/09

We are starting a new warm up phase and workout themes. Monday and Tuesdays warm ups are a building phase to help build your conditioning. Please be early to be ready as we will be kicking things off right at the start of class.   Monday Monday warm up OTM-12 A-Assault B-WB *RX Start week […]

Jul 1st, 2018

Category: #CDR
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4th of July Week 2018

Monday Build to a Heavy or Max Complex Power Clean + Squat Clean   WOD: E3M x 6 Rounds Run 400m 3 Power Cleans 3 Squat Cleans 115/75 ** Your Score is your slowest round Tuesday Build to 10r Max Sumo DL   WOD: AMRAP 12 6- HSPU 9- DL 225/155 30-DU Wednesday 4th of […]

Jun 24th, 2018

Category: #CDR
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Monday 06/25-31

Lets welcome Officer Daniel back to coaching for a few days!! Coach Daniel will be running classes on Tuesday and Wednesday this week.  Monday  WOD: “Let it Burn” Run 400m 50 air squat *target time is sub 15 min scale to Run 200 and all squats first Or if needed run 200 and 30 squat […]

Jun 17th, 2018

Category: CrossFit CDR
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Monday 06/18/18

Monday Amrap 15 27-Assault 21- Deadlift 15-Burpees 9-Push Press 135/95 Tuesday Warm Up: 5 rft Half Kelly Run 200m 15 WB 15 BJOvers Wednesday 3 Rounds for time 75-DU 50 Air Squats 25 Power Snatch 75/55 Thursday 3 Rounds for time 75-DU 50 Air Squats 25 Power Snatch 75/55 Friday 5 Rounds each for time […]

Jun 10th, 2018

Category: CrossFit CDR
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Monday 06/11-18

Monday .                                    Tuesday                     Wednesday                        Thursday                            […]

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