CDR Blog

Jan 10th, 2017

Category: #CDR
Read More

Wednesday – 1/11/2017

Wellness Wednesday Traveling and sticking to your health, fitness and wellness goals may seem impossible, but after my last week spent in paradise, I’ve definitely learned it is possible to do anytime and anywhere in the world (I was on my honeymoon, at an all inclusive resort in Mexico…aka food, albeit healthy, and drinks GALORE). […]

Jan 9th, 2017

Category: #CDR
Read More

Tuesday – 1/10/2017

  Workout of the Day STRENGTH:  3RM  FRONT SQUAT OR CARDIO: AMRAP 25 OF… 100M  ROW  (GREEN ZONE) 20  OHS  (GREEN ZONE) 15  BURPEES  (YELLOW ZONE)   WOD: 4  ROUNDS FOR TOTAL REPS  1  MIN AT EACH STATION,  1  MIN REST AFTER EACH ROUND POWER SNATCH  (#75/55) ASSAULT BIKE CALS THRUSTERS

Jan 8th, 2017

Category: #CDR
Read More

Monday – 1/9/2017

  Workout of the Day SKILL: HSPU PROGRESSION   WOD: OPEN WOD 15.4 AMRAP 8 HSPU & CLEANS  (#185/125) REP SCHEME OF…3-3, 6-3, 9-3, 12-6, 15-6, 18-6, 21-9, 24-9, 27-9, ETC…  

Jan 5th, 2017

Category: CrossFit CDR
Read More

Friday 01/06/17

Barbell Warmup Work to a heavy of the complex: Power Clean + Hang Squat Clean + Jerk Partner WOD: 10 rounds total, 5 each: 9x Thrusters 135/95# 7x Burpees over the bar 5x Clean and Jerk 135/95# *You go, I go

Jan 4th, 2017

Category: CrossFit CDR
Read More

Thursday 01/04/16

Skills Day: Skill Session: Double Unders Kipping/Butterfly/Muscle Ups   On a 5:00 clock, 3 rounds: Row 500 meters Run 400 meters Max Effort Box Jump Overs 24/20″ Rest 2:00 between rounds  

Jan 3rd, 2017

Category: CrossFit CDR
Read More

Wednesday 01/04/17

Strength: Front Squat 5RM or 20 min AMRAP (blue or green zone) 20 calorie Bike Run 200 meters 20 Front Squats 45/35# Run 200 meters 20 Box Jumps 24/20″ WOD: Open WOD 15.3 AMRAP 14 7x Muscle Ups 50x Wall Balls @ 20/14# 100x Double Unders

Dec 31st, 2016

Category: #CDR
Read More

Sunday- 1/1/2016

  HAPPY 2017! Happy New Year to our CDR Family! Thank you for making 2016 a great year for all of us and we hope it was a great year for you as well! Resolutions are usually empty promises that done and over with a few months into the year. Here’s to making and hitting achievable […]

Dec 30th, 2016

Category: #CDR
Read More

Saturday – 12/31/2016

There will only be a 9 AM class for New Year’s Eve today! Come join us and get your last workout of 2016 in! If we don’t see you today, have a fun and safe NYE!

Dec 29th, 2016

Category: #CDR
Read More

Friday – 12/30/2016

Workout of the Day STRENGTH: SNATCH COMPLEX 1 – HANG SNATCH 2 – SNATCH FROM THE KNEE 3 – SNATCH FROM THE FLOOR   WOD: PARTNER STYLE, AMRAP  20…(AVERAGE YOUR AGE FOR REPS AT EACH MOVEMENT) KB  SNATCH  OR  DB PULL-UPS  DEADLIFT  (#225/155/105) CALS ON ASSAULT BIKE

Follow

Get every new post delivered to your Inbox

Join other followers: