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
CDR Blog
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 […]
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 […]
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
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
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 […]
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!
Thursday – 6/30/2016
Today is a designated rest day – your day off! Eat, hydrate, ROMWOD, recover, REST. If it’s not your rest day come on in for a brutal cardio WOD!
Wednesday – 6/29/2016
We will have sign-up sheets for Team CDR shirts for The Games at the box – deadline to order is Monday, July 4th! See below for pictures, days and individual prices, OR sign up to get all 3 shirts for $60! FRIDAY: RED CDR SHIRT, $20.00 SATURDAY: RED CDR STRONG SHIRT W/TEAM AND MEMBERS’ NAMES ON […]
Tuesday – 6/28/2016
Workout of the Day GYMNASTICS: 20 x 3 SEC NEGATIVE HANDSTANDS (USE SPOTTER IF NEEDED) 4 x 5 REPS STRICT C2B (USE SPOTTER) 4 x 5 REPS STRUCT TTB 4 x 25 HOLLOW ROCK + ARCH ROCK WOD: 3 ROUNDS, REST 3 MIN BETWEEN ROUNDS 500M / 400M / 350M ROW 50 / 40 / 30 CAL ASSAULT […]
