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Jul 14th, 2016

Category: #CDR
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Friday – 7/15/2016

We are a week out from Team CDR making a 4th appearance at the 2016 Reebok CrossFit Games! Are you ready to Coach Calvin (in his last rodeo at The Games), Coach Daniel, Mike, Nellie, Taylor and Lauren on in the Sea of Red?!   Workout of the Day WOD TEAM WOD… 200  CAL ASSAULT BIKE […]

Jul 13th, 2016

Category: #CDR
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Thursday – 7/14/2016

Workout of the Day WOD: 1  MILE RUN 100  LUNGES 1  MILE ROW 100  BOX STEP-UPS 1  MILE ASSAULT BIKE 100  DOUBLE HAND DB SNATCH  (#30/20)  

Jul 11th, 2016

Category: #CDR
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Tuesday – 7/12/2016

Workout of the Day WARM-UP: EMOM  7…ROWING   WOD: EMOM DEATH BY…EVERY ROUND, ADD REP TIL YOU FALL OUT MIN  1:  ASSAULT  BIKE  15/11  CAL MIN  2:  20  WB MIN  3:  4  STRICT HSPU   THEN… 1  MILE RUN FOR TIME

Jul 10th, 2016

Category: #CDR
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Monday – 7/11/2016

  ANNOUNCEMENTS & REMINDERS: Gymnastics and Oly Classes are being replaced by Group Classes until Aug. 1st Friday, July 22nd: There will ONLY be AM classes (5, 6, 7, 8, 9 AM) due to the start of the CrossFit Games weekend Saturday, July 23rd & Sunday, July 24th: The box will be closed for the CrossFit […]

Jul 7th, 2016

Category: #CDR
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Friday – 7/8/2016

  If anyone would like to join Team CDR tomorrow for a swimming workout, they will be heading to the U of R pool after the 9AM class. Bring your suit! Workout of the Day WOD: IN HONOR OF THE FIRST INDIVIDUAL CROSSFIT GAMES WOD BEING ANNOUNCED, WE’RE DOING A 3 PERSON TEAM MURPH…IF YOU […]

Jul 6th, 2016

Category: #CDR
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Thursday – 7/7/2016

Workout of the Day WOD: MIN  0 – 10:5  BURPEES10  STEERING WHEEL SQUATS MIN  10 – 195  TTB10  HSPU MIN  20 – 295  MT. CLIMBERS 10  WB MIN  30 – 405  RUSSIAN PUSH-UPS 10  HOLLOW ROCKS

Jul 5th, 2016

Category: #CDR
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Wednesday – 7/6/2016

  Workout of the Day STRENGTH: BENCH PRESS 8  x  3  OTM 3  SETS WIDE 2  REGULAR 3  NARROW W/BANDS  (5-10 LB HEAVIER THAN LAST WEEK) TOP SET  8  REPS  (5LB HEAVIER THAN LAST WEEK) WOD: AMRAP  10 EVEN:  ASSAULT BIKE CAL RX’D 18/13,  SCALED 16/12,  HEALTH 14/10 ODD:  RX’D 8 MU,  SCALED C2B  16/12, HEALTH JUMPING C2B  14/10

Jul 4th, 2016

Category: #CDR
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Tuesday – 7/5/2016

We hope you all had a great and safe 4th of July! A big thanks to all of our members that came out for our 4th of July Hero WOD Hour…it was brutal! ANNOUNCEMENTS & REMINDERS: Gymnastics and Oly Classes are being replaced by Group Classes until Aug. 1st Friday, July 22nd: There will ONLY […]

Jul 1st, 2016

Category: #CDR
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Saturday – 7/2/2016

We hope that everyone has a great, long 4th of July Weekend! In observance of the holiday, we will only have class at 9AM on Monday. There will be NO other classes. Please come and join us for our  4th of July Holiday WOD!

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