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Mar 17th, 2019

Category: #CDR
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Monday 03/14/2019

Happy Monday!! This week our theme is going to be……..Go LONG! Chipper style workouts all week. Time to rise and grind and burn some calories. SUMMER PREP! Monday, March 18, 2019 Week of the Chippers   7 Min EMOM OTM 5 Power Cleans 155/105 WB max reps Rest 3 Min 14 Min EMOM 10 Straight […]

Mar 11th, 2019

Category: CrossFit CDR
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Monday 03/11/19

Monday, March 11, 2019 Power Clean Prep 3RM Power Clean  Elizabeth Squat clean 21-15-9 Squat Cleans Ring Dips *Dumbell Modification Tricep Extension   Tuesday, March 12, 2019 A 5×3 Push Press HAP 50/35-Row 40-KBS 53/35 30-Push Press 105/75 40-KBS 53/35 50/35-Row   Wednesday, March 13, 2019 200 Half Glute Bridges # 100 Oblique Crunches each […]

Mar 3rd, 2019

Category: #CDR
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Monday 03/04/19

Congratulations to Ana for leading the Month of February with the most classes attended (40) and The most MEPS for the February effort challenge 7000 meps. March-4-2019 OHS Prep 5 Rep OHS Max 9-15-21 C2B Burpees OHS 95/65   March-5-2019 A Tuesday twenties BS 75% + 10 3 min AMRAP 24-Box Jump Overs 24/20 24/16-Assault […]

Feb 17th, 2019

Category: CrossFit CDR
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Monday’s all about the glutes

Starting Monday you will now be able to log on to your triib app and enter all your scores. Just click the date and select the workout and boom! Tracking workouts and weights are important for anyone that is looking to improve.  “If you don’t know where you have been, how do you know where […]

Feb 10th, 2019

Category: #CDR
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Monday 02/11/19

Feb 21st will be the announcement of the first 2019 OPEN WOD! We will be doing Open WODs on fridays in all classes.  CrossFit is all about the community, and our community is amazing. Thank you! So lets GO RED on fridays for 5 weeks to support all the athletes that train year around for […]

Feb 3rd, 2019

Category: #CDRstrong
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You get ONE shot! Monday 02/04/2019

Congratulations to ANA for completing 40 CDR classes in the month of January. She is determined to hit her goal weight loss and has blocked out all the times necessary to keep her on target. We are doing a MYZONE points challenge this month. GROW! How many classes are  you going to do this month […]

Jan 27th, 2019

Category: CrossFit CDR
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Monday 01/28/19

Huge Shout out to Ana Cervantes for leading with the most classes going into the final week of January! Ana has done 24 classes, Mireya 22 Classes and John Imbriani 20 classes.  They have enjoyed a variation of CDR Fit, bootcamp and power lifting! Enjoying your fitness is a blessing. Monday, Jan-28-2019 Team warm up […]

Jan 20th, 2019

Category: #CDR
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Monday 01/21/2019

  Monday, Jan-21-2019 Martin Luther King Day Buliding Threshold Tolerance 10RM -Back Squat WOD: 21-15-9 DB Clean and Jerks 35/25 Strict Pullups GHD Sit ups   Tuesday, Jan-22-2019 Hip Flexor Stretch/Activation Tuesday 20’s 65% BS +10-15lbs from last week Skill:Mu transitions Plus Dip Strength Work 5×6 reps HAP AMRAP 5 min 10-OHS 95/65 10-Single Leg […]

Jan 13th, 2019

Category: #CDR
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Nothing tastes as good as being lean feels. You can have RESULTS or EXCUSES, but you can’t have both.   We often times get stress in our life because we do not give ourselves permission to stop working. Stop working around the house or at your job. Let’s write down a schedule this week of […]

Jan 6th, 2019

Category: #CDR
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Monday January 7th

The holidays have come and gone and now its time to put your health back at the top of the “To Do” List. We are going to kick 2019 training off with some theme days.. Mondays-Classic Couplets Tuesdays-Tuesday 20’s are back!! Wednesdays-Hero WOD Thursdays-“Shred WOD’s”-Designed to work core and burn some unwanted fat. (this day […]

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