CDR Community

Jan 26th, 2017

Category: #CDR
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Friday – 1/27/2016

Workout of the Day STRENGTH: 5  RM SNATCH (TNG)   WOD: TEAM  16.4, TEAMS OF 2 2  RFT OF… 55  DEADLIFTS  (#225/155) 55  WB  (#20/14) 55  CAL ROW 55  HSPU 

Jan 24th, 2017

Category: #CDR
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Wednesday – 1/25/2017

Wellness Wednesday The CrossFit Open is officially a month away! For some, it’s just another day, another workout.  For others, it’s 5 panic and stressed filled weeks waiting to see what sadistic WODs Dave Castro has in store for CrossFitters worldwide. I’ve been on the panic side of The Open – I teared up and went […]

Jan 23rd, 2017

Category: #CDR
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Tuesday – 1/24/2017

Workout of the Day SKILL: EMOM  12  OF GOATS,  AT LEAST ONE OF LAST WEEK’S GOATS MUST BE REPEATED ODD:  GOAT 1 EVEN:  GOAT 2   WOD: AMRAP 3 400M  RUN ME  KBS IN REMAINING TIME  (#70/53/35) 2  MIN REST, THEN… AMRAP 4 400M  RUN 20  KBS ME  BURPEES IN REMAINING TIME 2  MIN REST, […]

Jan 22nd, 2017

Category: #CDR
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Monday – 1/23/2017

ANNOUNCEMENTS & REMINDERS: CDR CrossFit Open Draft: Sign up on the board if you’re interested in participating. Draft is Wed., Feb 15th, 6:30 PM, at Mill Creek. The coaches will pick their teams and give out their team jerseys. Cost is $25 (covers the cost of your jersey and goes towards the winning team’s prize). The CrossFit Open: If you […]

Jan 19th, 2017

Category: #CDR
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Friday – 1/20/2017

Workout of the Day STRENGTH: 5  x  5  DEADLIFT   WOD: TEAMS OF 3…ON 100s, ONE WORKS AT A TIME. ON SYNCHRO, EVERYONE WORKS AT THE SAME TIME 100  GHD SIT-UPS 50  SYNCHRO DB BURPEE BOX STEP OVERS 100  TTB 50  SYNCHRO DB FRONT SQUATS 

Jan 18th, 2017

Category: #CDR
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Thursday – 1/19/2017

Workout of the Day SKILL:  KIPPING PULL-UPS/BUTTERFLY PULL-UP/MU REFINEMENT 1  SET MAX EFFORT OF SKILL   WOD: E5MIN  x  4  ROUNDS ASSAULT BIKE  (SAME AS YOUR EMOM CALS) 12  KBS  (#70/53) 15  BOX JUMP OVERS 12  KBS ASSAULT BIKE  (SAME CALS) 

Jan 17th, 2017

Category: #CDR
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Wednesday – 1/18/2017

Wellness Wednesday What’s your “why?” WHY did you opt to join a CrossFit Box instead of a regular gym? Why did you pick CDR? Do you have a specific goal(s) that you’re determined to hit in 2017? What inspires you? Why do you crossfit to begin with? What’s your purpose of coming in day in […]

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 […]

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