CDR Blog
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Dec 9th, 2018

Category: #CDRstrong
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Monday 12/10

Reminder friday the 14th is our annual 12 days of Christmas WOD! This wod will be done partner style for the first time ever.   Dynamic #1 Row 500m x3 Negative Splits Rest 2 min between Heavy Fran Thrusters 135/95 C2B 15 minutes max Goal is Super Heavy Use Bands for C2B scale   Dynamic […]

Dec 2nd, 2018

Category: #CDR
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December Holiday Push!!

December 1st-December 31st Grab yourself a sticky note, write your name on it and tell yourself ahead of time how many times you are going to come to class the month of December. Set a goal that is realistic and hold yourself and a friend accountable to it! Monday, Dec-3-2018 Dynamic #2 Then Row 250 […]

Nov 25th, 2018

Category: #CDR
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Monday post thanksgiving 2018

We pray everyone had a wonderful time with family and friends. We will plan to ease back into training this week and end the week with a big team workout. MON-YAY WOD: “Power Diane” 21-15-9 HSPU or strict press DB 90/60 Power Cleans 135/95 TUES-YAY E5M x6 Rounds 30 DU 20 Burpees 10 Cleansters 95/65 […]

Nov 18th, 2018

Category: CrossFit CDR
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Thanksgiving week 11/19/2018

Happy Thanksgiving to you and your Family! Our CDR family is very thankful of the relationships that we have with you! Our prayers are for many blessings this week for you and that when trials come we can somehow find the JOY in them. We have a modified schedule this week so please look on […]

Nov 11th, 2018

Category: CrossFit CDR
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Monday 11/12/18

Monday “Veterans Day Salute “ Everyday 22 veterans take their own lives.  Today we are Going to do 22 movements with 22 reps in honor of our fallen soldiers.  @22min mark minute of silence **Pick one weight for whole WOD Bar Hops Pull-ups Deadlifts 135/95/65 Power Cleans Push press TTB Row Wall Climbs or MU […]

Nov 4th, 2018

Category: CrossFit CDR
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Monday 11/5/2018

Monday “Forces Collide” Abmat sit ups 20,000lbs Front Squat @half BW 20,000lbs *Complete tabata style **Divide load by BW for reps Tuesday “Short circuit” Circuits Reverse Lunges Kb’s53/35 Rope Whips Power Cleans 155/105 Du’s **2 min at each spot with 1 min rotation, 2 rounds Wednesday Hero WOD “Bert” 50 burpees Run 400 100 Push […]

Oct 21st, 2018

Category: #CDR
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Monday 10/19/2018

Monday 10/22 Warm up: “Baseline ish” Row 500 40 Barbell Thrusters 30 Hollow Rocks 20 Ring Push Ups 10 Wall climbs Strength: 1 RM Deadlift WOD: “Elizabeth” 21-15-9 Power Cleans 135/95 Dips Sub pushups for dips if needed Tuesday  Tabata Core Killers Class Picks 4   Body Weight 15k/10k each Air Squat Box Jump Pull […]

Oct 7th, 2018

Category: #CDR
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Monday 10/8/2018-Barbell For Boobs Fundraiser Week!!

This Saturday is “Grace” at 8am. Please show up a little early to warm up and wear pink if you have it! Or Red, haha. ** Friends and Family are welcome to come and watch or participate. If they would like to participate and have never been here please have them fill out this waiver.  […]

Sep 30th, 2018

Category: #CDR
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Monday October 1st, 2018-October 7th

Reminder today is your last day to order your Barbells for Boobs shirt.  Monday October 1st, 2018 warm-up: Prep For WOD WOD: 36 Rounds For TIme 1-Burpee 2-MU 3-Clean and Jerk 155/105 **Birthday WOD for CD **Go heavy   Tuesday 10/2/2018 warm up-OTM -12 ODD: 15 Pullups Even: 15 Reverse Lunges #45/35 Skill: RIng Dips […]

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