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Sep 23rd, 2018

Category: CrossFit CDR
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Monday September 24, 2018

Save the Dates October 13th- Barbells for Boobs CDR Bingo – Oct 13-29th Halloween Dress up day to class – Oct 29th Monday, Sep-24-2018 Banded Hips-Jumps Strength: 2 RM BS WOD: “Aint no Snickers Bar“ 3RFT 10 Power Cleans 115/75 10 Front Squat 10 Push Press   Tuesday, Sep-25-2018 EMOM-12 ODD: Row 200 Even: 12 […]

Sep 16th, 2018

Category: #CDR
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Monday 09/17

“The crucible for silver and furnace for gold, but the Lord tests the heart.” Proverbs 17:3 It takes intense heat to purify GOLD and SILVER. Similarly it takes the heat of trials in our lives to become purified. So if you are in the middle of a struggle, hang in there because at the end […]

Sep 9th, 2018

Category: #CDR
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Bars, Bars and More Bars This Week! Monday 09/10/18

This week we will be incorporating Barbells into class each day and starting our warm ups right at the start of class. Monday, Sep-10-2018 Banded-Hips Glutes-Jumps Strength: 3 RM BS WOD: “King Kong” 3 RFT 1 Deadlift 455/315 2 MU-RIng 3 Squat Clean 250/175 4-HSPU   Tuesday, Sep-11-2018 EMOM-10 A-Assault-15/10 B-Wall Balls Skill: Rope Climbs […]

Sep 2nd, 2018

Category: #CDR
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Monday 09/03/18

We hope everyone enjoyed their labor day weekend! Monday, Sep-3-2018 Iron Stregth 8am Class   Tuesday, Sep-4-2018 Bands + Hops Strength: 1 RM Push Press WOD:AMRAP 13 60-Alt DB Snatches 50/35 50-WB 20/14# 40-Calories Row 30-Burpee Box Jump Over 24/20″ Goal in WOD is everyone get to do at least some BBJO   Wednesday, Sep-5-2018 […]

Aug 26th, 2018

Category: CrossFit CDR
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Monday 08/27-Sep 1

Have a friend that you want to come to CDR? Invite them to take advantage of our September BOGO special. Buy one month and get the second free. Have them email info@cdrfitness to take advantage of this new client special or returning member special.   Monday Warm up: A Row 2k 50-Thrusters 75/55 40-OHS 30-Hang […]

Aug 19th, 2018

Category: CrossFit CDR
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Monday August 20-26

Now that Summer is over it is time to get back in shape after relaxing a bit on our diet and lack of exercise. We will be starting a Nutrition Challenge on September 4th.  Monday, August 20, 2018 Warm up: A Run 1 mile 50-WB 40-Box Jumps 30-Burpees 20-Power Snatches 115/75   Tuesday, August 21, […]

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 […]

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