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 […]
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 […]
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 […]
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 […]
Monday . Tuesday Wednesday Thursday […]
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 […]
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 […]
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 […]
“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 […]
Announcements CDR BQ- July @ Joanna House Sunday the 15th @ 1PM Mothers Day Workout, Bring your kids or bring your Mom on Wednesday May 9Th to any class and celebrate her! Please have them fill out waiver and free trial form listed below. Bring a Friend Day Monday May 14th, Please have them fill out […]
