CDR Blog
Page 3 of 14712345102030...Last »

Nov 18th, 2018

Category: CrossFit CDR
Read More

Thanksgiving week 11/19/2018

Happy Thanksgiving to you and your Family! Our CDR family is very thankful of the relationships that we have with you! Our prayers are for many blessings this week for you and that when trials come we can somehow find the JOY in them. We have a modified schedule this week so please look on […]

Nov 11th, 2018

Category: CrossFit CDR
Read More

Monday 11/12/18

Monday “Veterans Day Salute “ Everyday 22 veterans take their own lives.  Today we are Going to do 22 movements with 22 reps in honor of our fallen soldiers.  @22min mark minute of silence **Pick one weight for whole WOD Bar Hops Pull-ups Deadlifts 135/95/65 Power Cleans Push press TTB Row Wall Climbs or MU […]

Nov 4th, 2018

Category: CrossFit CDR
Read More

Monday 11/5/2018

Monday “Forces Collide” Abmat sit ups 20,000lbs Front Squat @half BW 20,000lbs *Complete tabata style **Divide load by BW for reps Tuesday “Short circuit” Circuits Reverse Lunges Kb’s53/35 Rope Whips Power Cleans 155/105 Du’s **2 min at each spot with 1 min rotation, 2 rounds Wednesday Hero WOD “Bert” 50 burpees Run 400 100 Push […]

Oct 21st, 2018

Category: #CDR
Read More

Monday 10/19/2018

Monday 10/22 Warm up: “Baseline ish” Row 500 40 Barbell Thrusters 30 Hollow Rocks 20 Ring Push Ups 10 Wall climbs Strength: 1 RM Deadlift WOD: “Elizabeth” 21-15-9 Power Cleans 135/95 Dips Sub pushups for dips if needed Tuesday  Tabata Core Killers Class Picks 4   Body Weight 15k/10k each Air Squat Box Jump Pull […]

Oct 7th, 2018

Category: #CDR
Read More

Monday 10/8/2018-Barbell For Boobs Fundraiser Week!!

This Saturday is “Grace” at 8am. Please show up a little early to warm up and wear pink if you have it! Or Red, haha. ** Friends and Family are welcome to come and watch or participate. If they would like to participate and have never been here please have them fill out this waiver.  […]

Sep 30th, 2018

Category: #CDR
Read More

Monday October 1st, 2018-October 7th

Reminder today is your last day to order your Barbells for Boobs shirt.  Monday October 1st, 2018 warm-up: Prep For WOD WOD: 36 Rounds For TIme 1-Burpee 2-MU 3-Clean and Jerk 155/105 **Birthday WOD for CD **Go heavy   Tuesday 10/2/2018 warm up-OTM -12 ODD: 15 Pullups Even: 15 Reverse Lunges #45/35 Skill: RIng Dips […]

Sep 23rd, 2018

Category: CrossFit CDR
Read More

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
Read More

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
Read More

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 […]

Follow

Get every new post delivered to your Inbox

Join other followers: