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Jul 15th, 2018

Category: #CDR
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07/16/2018-07/22

Monday OTM -12-2 Power Clean and 1 jerk 3 RFT 40-WB 20-KBS 70/53 10-RIng MU Sub Wall Climbs for MU Tuesday Pullup Dip Complex For Time 200 DU 1500 Row 100 Russian Twist 35/25 Assault Wednesday Hero WOD Wednesdays “Daniel” 50 Pullups 400m run 21 Thruster 95/65 800m run 21 Thruster 95/65 400m run 50 […]

Jul 5th, 2018

Category: CrossFit CDR
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Monday 07/09

We are starting a new warm up phase and workout themes. Monday and Tuesdays warm ups are a building phase to help build your conditioning. Please be early to be ready as we will be kicking things off right at the start of class.   Monday Monday warm up OTM-12 A-Assault B-WB *RX Start week […]

Jul 1st, 2018

Category: #CDR
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4th of July Week 2018

Monday Build to a Heavy or Max Complex Power Clean + Squat Clean   WOD: E3M x 6 Rounds Run 400m 3 Power Cleans 3 Squat Cleans 115/75 ** Your Score is your slowest round Tuesday Build to 10r Max Sumo DL   WOD: AMRAP 12 6- HSPU 9- DL 225/155 30-DU Wednesday 4th of […]

Jun 24th, 2018

Category: #CDR
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Monday 06/25-31

Lets welcome Officer Daniel back to coaching for a few days!! Coach Daniel will be running classes on Tuesday and Wednesday this week.  Monday  WOD: “Let it Burn” Run 400m 50 air squat *target time is sub 15 min scale to Run 200 and all squats first Or if needed run 200 and 30 squat […]

Jun 17th, 2018

Category: CrossFit CDR
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Monday 06/18/18

Monday Amrap 15 27-Assault 21- Deadlift 15-Burpees 9-Push Press 135/95 Tuesday Warm Up: 5 rft Half Kelly Run 200m 15 WB 15 BJOvers Wednesday 3 Rounds for time 75-DU 50 Air Squats 25 Power Snatch 75/55 Thursday 3 Rounds for time 75-DU 50 Air Squats 25 Power Snatch 75/55 Friday 5 Rounds each for time […]

Jun 10th, 2018

Category: CrossFit CDR
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Monday 06/11-18

Monday .                                    Tuesday                     Wednesday                        Thursday                            […]

May 31st, 2018

Category: CrossFit CDR
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Monday June 4th-10th

Kids Camp Sign up. Please fill out the link below for each kid that will be attending camp. This Camp is for Wednesday June 20th. We are limiting spots so please sign up ahead. https://crossfit-cdr.triib.com/events/cdr-kids-camp/register-new/     Monday- 1 RM Clean and Jerk WOD: “Clean up your Abs” 50-40-30-20-10 -Abs 25-20-15-10-5 Assault 10-8-6-4-2- Cleans 135/95 […]

May 27th, 2018

Category: #CDR
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Memorial Day-June 2

To all families that have someone that have served in the military, God Bless you and Thank You!! Monday Memorial Day Murph Run 1 mile 100- Pullups 200- Pushups 300-Air Squats Run 1 mile You can do this with a partner/solo or with a team of people. Tuesday Warm up: “The Classic” 10 Wall Squats […]

May 20th, 2018

Category: CrossFit CDR
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Week of the Double Workouts 05/20/18

In support of the California athletes that will be heading to regionals this weekend we are going to do double WOD’s each Day.  This week we will begin each class with a Warm up WOD and follow it up with the 2nd WOD. Please show up early and plan to burn some extra calories this […]

May 13th, 2018

Category: CrossFit CDR
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Monday May 14th-19th

“of all the gifts life has to offer, a loving MOTHER is the greatest of them all”. -Unknown Author Praying that all our mothers out there had a very special day!   Monday 3 min AMRAP 21- L. Burpee O Bar 21- OHS max assault 3 min Active rest 18″s 3 min active rest 15″s […]

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