CDR Blog

Mar 20th, 2017

Category: #CDR
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Tuesday – 3/21/2017

Workout of the Day STRENGTH:  WORK UP TO HEAVY SINGLE SPLIT JERK   WOD: EMOM  16 ODD:  8  BAR FACING BURPEES  +  8  THRUSTERS  (#95/65) EVEN:  8  BAR FACING BURPEES  +  30  DU

Mar 19th, 2017

Category: #CDR
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Monday – 3/20/2017

Week 4 of The Open is done! 1 more to go!  Keep it up and let’s see which team finishes on top!   Workout of the Day SKILL: DU AND PISTOL PRACTICE   WOD: AMRAP  5 10/8  CAL ASSAULT BIKE 8  TBB 6  BOX JUMPS  (30″/24″)   5  MIN REST THEN…   AMRAP  15 30/24  CAL […]

Mar 16th, 2017

Category: #CDR
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Friday – 3/17/2017

Happy St. Patrick’s Day! Let’s see if the luck of the Irish brings us all some good fortune with our 17.4 scores today!    Workout of the Day OPEN WOD 17.4 KEEP YOUR EYES OPEN FOR TIPS FOR THIS WEEK’S WOD FROM OUR COACHES LATER TONIGHT!

Mar 15th, 2017

Category: #CDR
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Thursday – 3/16/2017

  17.4  gets announced at 5 PM today! Live video will be playing at the box for anyone that would like to come join and watch! Just a reminder that today is a designated REST DAY! If you come in, it will be skill work and a recovery row/bike/ski/run.

Mar 14th, 2017

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Wednesday – 3/15/2017

    Workout of the Day STRENGTH: E4MIN  x  3 ROUNDS  8  THRUSTERS UNBROKEN START FIRST SET  @60%  OF 1  RM C&J BUILD EACH SET & NO JERKS ALLOWED    WOD: EMOM 20 ODD:  AB CALS  (EMOM  +3/2 CAL)  EVEN:  50  DU

Mar 13th, 2017

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Tuesday – 3/14/2017

Workout of the Day WARM UP: ROWLING 10  FRAMES, GOAL IS TO LAND ON 100M ANY METERS OFF 100M = REPS OF MOVEMENT COACH CALLS OUT    WOD: TEAM TUESDAY, TEAMS OF  3  FOR TIME… 300/250  CAL  ROW AS TEAM ONE PERSON ROWS AT A TIME, WHILE OTHER 2 CHIP AWAY AT… 75  PC  (#135/95) […]

Mar 12th, 2017

Category: #CDR
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Monday – 3/13/2017

  Week  3 of The Open is pver and done – now on to week 4! Great job to all of our members, especially those who PR-ed their snatches or may have gotten their first C2B pull ups! Take care of those hands if you tore and get ready to see what Dave Castro has […]

Mar 9th, 2017

Category: #CDR
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Friday – 3/10/2017

LETS GOOOOOO!!!  Rachel and Calvin will not be doing the Open WOD tonight after the announcement. After 17.2 Rachel has tweaked her neck really bad to the point of tears in the night. We are doing everything we can to get her feeling good again.  As far as the team Standings, there has been a […]

Mar 8th, 2017

Category: #CDR
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Thursday – 3/9/2017

  Remember today is a Rest Day for anyone hitting 17.3 tomorrow, and we are on our limited Thursday schedule! 17.3 gets announced at 5 PM – come watch the announcement and watch Coaches Calvin and Rachel do the WOD right after!   Workout of the Day: SKILL DAY PRACTICE ANY MOVEMENT YOU WANT TO […]

Mar 7th, 2017

Category: #CDR
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Wednesday – 3/8/2017

            Wellness Wednesday Going into The Open WODs how do you prepare your body beforehand and how do you recover after? Do you just come in to the box 10-15 minutes before class, lightly stretch, maybe row and then hit the WOD? Do you leave immediately after class to go about […]

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