CDR Community

Apr 16th, 2017

Category: #CDR
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Monday – 4/17/2017

ANNOUNCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Saturday, May 20th, 8AM – 1 PM. It’s $100.00 per 2 person, same sex team and we have beginner/intermediate/advanced/kids divisions.  Sign up on the board, or talk to a coach if you want to participate and don’t know who to pair up!   Workout of the Day WARM UP: “HELEN” […]

Apr 14th, 2017

Category: #CDR
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Saturday – 4/15/2017

  Workout of the Day STRENGTH: 10  RM AXEL BAR DL *2 ATTEMPTS ONLY   WOD: FOR TIME… 150  WB  (#20 / 14) EMOM  8  BURPEES

Apr 13th, 2017

Category: #CDR
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Friday – 4/14/2017

Workout of the Day PARTNER WOD, TEAMS OF 3  (PARTNER DOES FULL ROUND, THEN SWITCH) AMRAP  25 Run 200m or 50DU 10  Pullups  10 Shoulder to OH 135/95 Third Partner is Performing Max Calories on Assault bike as a team.     

Apr 12th, 2017

Category: #CDR
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Thursday – 4/13/2017

Workout of the Day SKILL: GYMNASTICS TOTAL MAX UNBROKEN REPS OF EACH C2B / PULL UPS HSPU  (CAN’T REST ON HEAD MORE THAN 3 SECS L-SIT HOLD  (SECS)   WOD: TABATA, 8  ROUNDS OF EACH… ROW FOR METERS HOLLOW ROCKS SKI ERG HIP EXTENSIONS

Apr 11th, 2017

Category: #CDR
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Wednesday – 4/12/2017

Wellness Wednesday We all got the email on Sunday night from the Coaching Staff about being on time to class. From experience, we all know that things come up. A last-minute work phone call or meeting that runs over or happens when you’re JUST about to walk out the door, one of the kids has a meltdown, […]

Apr 10th, 2017

Category: #CDR
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Tuesday – 4/11/2017

Workout of the Day SKILL: ACCUMULATE… 2  MIN RING SUPPORT HOLD 2  MIN  2  KB FRONT RACK HOLD 100  MED BALL RUSSIAN TWISTS 100  SUPERMANS   WOD: EMOM 20… ASSAULT BIKE TEST BURN  1  ROUND

Apr 9th, 2017

Category: #CDR
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Monday – 4/10/2017

CDR Inner Box Battle: Saturday, May 20th, 8AM-1PM, $100.00 per team of 2 of the same sex (covers shirts & prizes). This is such a fun event, and is a CDR tradition! Get your partner (or ask one of the coaches if you’re interested – they can help pair you up with a partner that will […]

Apr 6th, 2017

Category: #CDR
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Friday – 4/7/2017

  Workout of the Day WARM UP: 5  ROUNDS… :30  MAX BURPEES REST  :30 :30  MAX ROW CALS REST  :30    WOD: 5  RFT 400M  RUN 21  DEADLIFTS  (#185/135/95)   

Apr 5th, 2017

Category: #CDR
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Thursday – 4/6/2017

Workout of the Day WOD: AMRAP  10 30  DU 10  DEFICIT PUSH UPS HANDS ON 25LB PLATES 5  ONE ARM KB THRUSTER, RIGHT  (#70/53)  5  ONE ARM KB THRUSTER, LEFT

Apr 4th, 2017

Category: #CDR
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Wednesday – 4/5/2017

Wellness Wednesday With The Open being over, it’s important for all of us that participated to analyze how everything we do is interconnected and affects our performance and our GOALS – training, sleep, rest, recovery, mental/emotional/physical wellness and our DIET/NUTRITION. This past week after The Open, we’ve heard Coach Calvin ask in group classes about […]

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