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Jun 23rd, 2016

Category: #CDR
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Friday – 6/24/2016

Workout of the Day STRENGTH: EMOM10, BUILD TO  1RM MAX PC + JERK PARTNER WOD: 100  BURPEES80  THRUSTERS  (#95/65/42)60  TTB40  DB SQUAT CLEANS  (#50/35/25)20  Bar MU

Jun 21st, 2016

Category: #CDR
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Wednesday – 6/22/2016

Workout of the Day WOD: E5M x 5  ROUNDS 30/20  CAL ASSAULT BIKE 30  BS  (#75/55) MAX REP PULL-UPS IN REMAINDER OF  3  MIN TOTAL PERIOD ROMWOD  OPTIONAL GYMNASTICS WORK:Gymnastics work3  MIN OF MAX ACCUMULATED HS HOLDS4 x 20  HOLLOW ROCKS4 x 15  PISTOLS, MOVE UP IN WEIGHT EACH SET

Jun 20th, 2016

Category: #CDR
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Tuesday – 6/21/2016

  Workout of the Day STRENGTH: 8 x 3 SETS BENCH PRESS (USE BANDS W/DB BEHIND BENCH AND OVER BAR), E30SEC PERFORM SET3  WIDE2  MEDIUM3  NARROW WOD: “JT” 21 – 15 – 9 OF… STRICT HSPU RING DIPS PUSH-UPS THEN IMMEDIATELY INTO… 100  CAL ROW FOR TIMEOPTIONAL WORK: 200  BANDED OBLIQUE CRUNCHES 200  TRICEP EXTENSIONS

Jun 19th, 2016

Category: #CDR
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Monday – 6/20/2016

We hope all of our CDR dads and grandpas had a great Father’s Day Weekend! ANNOUNCEMENTS & REMINDERS: This week is going to be HOT! Make sure you’re drinking enough water throughout the day to stay hydrated in the heat and during your workouts! Sunday’s class this week is cancelled. Have you gotten your CrossFit […]

Jun 17th, 2016

Category: #CDR
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Saturday – 6/18/2016

Workout of the Day WARM UP: 200 / 400 / 600 / 600 / 400 / 200M  RUN REST 1:1WOD: AMRAP 12 OF… CLASS CHOSEN TRIPLET OF…SKILLBARBELL MOVEMENTGRUNT WORK

Jun 16th, 2016

Category: #CDR
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Friday – 6/17/2016

Workout of the Day STRENGTH: 1 RM BENCH PRESS TO AB MAT ON CHEST   WOD: PARTNER STYLE…PARTNER A DOES 1 THEN B DOES 1, A DOES 2 THEN B DOES 2…AND SO ON. 1 – 10 SQUAT C&J, TNG UNBROKEN  (#135/95/65) OPTIONAL WORK:200  OBLIQUE CRUNCHES W/BAND200  TRICEP EXTENSIONS W/BAND

Jun 14th, 2016

Category: #CDR
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Wednesday – 6/15/2016

    How has CrossFit changed your life? Do you sleep better? Do you eat better? Drink more water? Push yourself a little harder during WODs? Add a little more weight onto a lift than you originally planned on hitting?  It truly is a way of life, and it teaches you about your mental, physical […]

Jun 13th, 2016

Category: #CDR
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Tuesday – 6/14/2016

  We have to give a HUGE shout out and congrats to all of our members that hit new (or first time) PRs during last week’s testing of gymnastic skills and strength with all the various lifts! We are so proud of you all – the results show how much work you’ve all been putting […]

Jun 10th, 2016

Category: #CDR
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Saturday – 6/11/2016

WARM-UP: 5  ROUNDS OF THE FOLLOWING RUNNING DRILLS… SPRINT BACK PEDDLE SIDE SHUFFLE  x  2  (1 EACH WAY) GRAPEVINE  x  2 SPRINT SPRINT BACK PEDDLLE SIDE SHUFFLE  x  2 GRAPEVINE  x  2 SPRINT TO FINISH WOD: AMRAP  20 200M  FARNER CARRY  (#100/70 EACH HAND) 25  BURPEES 25  GHD / PVC SIT-UPS

Jun 9th, 2016

Category: #CDR
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Friday – 6/10/2016

Workout of the Day STRENGTH: MAX  C&J WOD: PARTNER STYLE, WORK / REST 50  THRUSTERS   (#115/75) 10  ROPE CLIMBS 40  THRUSTERS 8  ROPE CLIMBS 30  THRUSTERS 6  ROPE CLIMBS OPTIONAL WORK: 200  BAND PULL DOWNS 4  x  15  GLUTE BRIDGES AHAP

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