ANNOUNCEMENTS & REMINDERS: FREE Beginners Yoga with Stanis today at CDR, 7:30 PM after classes. This is to help her prepare for her 200 hr yoga certification. Sat., Sept. 17th: Good Dudes Bowling & Brews Day, 11AM – 3PM, Empire Bowl. Sign up on the board. Sat. Oct. 29th: Halloween Throwdown! Get your team and costumes […]
Workout of the Day PARTNER A DOES WOD 1, WHILE PARTNER B DOES WOD 2…THEN SWITCH WOD 1: PUSH PRESS JACKIE 1K ROW 50 PP (#45/35) 30 PULL-UPS WOD 2: ANNIE 50 – 40 – 30 – 20 – 10 DU ABMAT SIT-UPS REST 5 MIN AMRAP 20… 50 SNATCH (#115/75/55) 60 OHS 70 PP 80 FS 90 […]
Starting this weekend, Sunday class will now be at 4:30 PM instead of 2 PM! Spread the word to your faithful Sunday WOD-ers! We always have new faces coming into the box, but take a moment today (or anytime you’re in the box at the same time), to meet our newest addition to our CDR staff, […]
Workout of the Day WARM-UP: EMOM 10 ROW 30 ON / 30 OFF FOR MAX CALS WOD: E3M x 5 10 DEADLIFT (#275/185/115) 15 CAL ASSAULT BIKE REST 5 MIN, THEN… 5 MIN FOR MAX WB
ANNOUNCEMENTS & REMINDERS: Sat., Sept. 17: CDR Good Dudes Day, bowling & brews (guys only), 11AM – 3PM @ Empire Bowl in Redlands. Sign up on the board! We’ll have an announcement on the ladies’ event soon Make sure you sign up your team & get your costumes ready for the Halloween Throwdown, Sat., Oct. 29, $100 […]
Happy Labor Day! Join us today for our 9 AM Labor Day WOD – the box will be closed the remainder of the day, so make sure you come get your Monday WOD in!
ANNOUNCEMENTS & REMINDERS: We will be closed Sunday and Monday for regular group classes There will be a 9 AM class ONLY on Monday in observance of Labor Day Sat., Sept. 17: CDR Good Dudes Day, 11AM – 3 PM, Empire Bowl in Redlands Workout of the Day MIN 0: AMRAP 5… 15 […]
Workout of the Day EMOM 45… 30 ON, 30 OFF ROW x 10 BIKE x 10 SLAM BALLS x 10 SKI x 10 AIR SQUAT x 5
Muscle Up Clinic is tonight at 7:30! Workout of the Day WOD: MIN 0-5: SET-UP E5M x 8 20 CAL ASSAULT BIKE 20 WB 20 BOX JUMP OVERS & ALTERNATE ROUNDS WITH STEP-UPS USING KB (#70/53)
Workout of the Day WOD MIN 0 – 20…EVEN: 5 HSPU, INCREASE LEVEL OF DIFFICULTY IF POSSIBLE ODD: 5 POWER CLEAN @ 75% OF 1 RM MIN 20 – 25: SET-UP MIN 25 – 35…AMRAP 102 POWER CLEAN (#155/105/75)4 PUSH JERK6 FRONT SQUAT MIN 35 – 40 REST MIN 40 – 45 MAX CAL ON ASSAULT […]
