CDR Community
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Mar 16th, 2015

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Tuesday – 3/17/2015

Thank you ROMWOD for sponsoring our 2015 INNER BOX BATTLE!  Prize Update 1st Place all divisions: 1 year membership & t-shirts   2nd Place all divisions: 6 month membership – stickers   3rd Place all divisions: 3 month membership – stickers   * MORE DETAILS ON PRIZES TO COME!   WORKOUT OF THE DAY: ROMWOD […]

Mar 15th, 2015

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Monday – 3/16/2015

**When you feel like giving up it is that exact moment that you are going to succeed! You have to hang in there just a little bit longer. WORKOUT OF THE DAY: Warm Up: Prep for Squats Strength: Front Squat 5×4 sets One way Back Squat HAP For a single from the bottom up. (this […]

Mar 12th, 2015

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Friday – 3/13/2015

  *** OPEN WOD FRIDAY *** Workout details and movement standards HERE Print a 15.3 scorecard HERE Remember to get plenty of rest tonight. See you tomorrow! WORKOUT OF THE DAY:  15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’ Sign up for class HERE

Mar 11th, 2015

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Thursday – 3/12/2015

2 DOWN, 3 TO GO! 15.3 ANNOUNCED TONIGHT!  COMMIT.  PREPARE. DON’T GET LOST. “That’s the OPEN I know” CROSSFIT OPEN LEADERBOARD Double check the Lost & Found it will be delivered to the Goodwill on Friday!  WORKOUT OF THE DAY: Pull Up Dip Complex WOD: 4RFT Run 400m 20 – Lunges walking with KB’s  53/35 Sign […]

Mar 10th, 2015

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Wednesday – 3/11/2015

WORKOUT OF THE DAY: Work up to Max Power Snatch then take 85% and do 3×3 Work to max power clean + Power Jerk then take 85% and do 2×3 WOD: Working Weaknesses Sign up for class HERE

Mar 9th, 2015

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Tuesday – 3/10/2015

* Try this at home: Squeeze the peel of a ripe orange. The fragrant residue in your hand is full of essential oils! WORKOUT OF THE DAY: Pull Ups- Dip Complex WOD: Chipper 200 – Fast Singles or 100 DU’s 50 – KBS  53/35 50 – Push Press  75/52 40 – Wall Balls  20/14 40 […]

Mar 8th, 2015

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Monday – 3/9/2015

WORKOUT OF THE DAY: Strength: Front Squat: Tempo 5/5 +speed+tempo+speed x4 sets Back Squat 20 reps for time 5-10lbs heavier than last week WOD: EMOM until 50 cleans complete 5 burpees O bar max rep cleans #135/95 Masters/Scaled weight 95/65 After 5 min increase to 9 burpees Sign up for class HERE  

Mar 5th, 2015

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Friday – 3/6/2015

*** OPEN WOD FRIDAY ***  (Rachel tackling 13.5 with an audience!) Win tickets to the 2015 Reebok CrossFit Games! #BreakYourSelfie Contest  WORKOUT OF THE DAY: 15.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / […]

Mar 4th, 2015

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Thursday – 3/5/2015

Log onto your BOX HQ profile today to receive text messages from CDR! Get conveniently notified on class schedule changes and new announcements! WORKOUT OF THE DAY: Partner WOD – AMRAP 12 20 – Power Clean #135/95 20 – Burpee over Box 20 – Jump Squat w/ P.C. weight Sign up for class HERE

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