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Jan 16th, 2017

Category: #CDR
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Tuesday – 1/17/17

Workout of the Day STRENGTH*: 5  RM FRONT SQUAT  THEN… 2  x  5  @  90% OF  5RM Front Squat 5 RM   *OR CARDIO   WOD:  FOR TIME… 200  DUs 50  C2B 20  FS  (#185/125/65) 100  DUs 25  C2B 10  FS

Jan 15th, 2017

Category: #CDR
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Monday – 1/16/2017

ANNOUNCEMENTS & REMINDERS: Saturday early classes are back @ 7 AM. Make sure you sign up on the board for the CDR CrossFit Open Draft! This year is going to be A LOT of fun! We’re stepping it up with a live draft on Wed., Feb 15th, 6:30 PM, at Mill Creek. The coaches will pick their teams and give […]

Jan 11th, 2017

Category: #CDR
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Thursday – 1/12/2017

Workout of the Day WARM UP: MAX UB SET OF DUs    SKILL: KIPPING PULL UPS, BUTTERFLY PULL UPS, BMU   WOD: 5  RFT 30  ABMAT SIT-UPS  200M  RUN 15  BURPEES TO 6″ TARGET    

Jan 10th, 2017

Category: #CDR
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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
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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
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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…  

Dec 31st, 2016

Category: #CDR
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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
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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
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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

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