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Jul 3rd, 2017

Category: #CDR
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Tuesday – 7/4/2017

Happy 4th of July! In observance of the holiday, we will only have a 9AM Group Class! Come join us wearing your patriotic gear for a HERO WOD in honor of our men, women and K9 who lost their lives defending our freedom, who have served or who are still serving. Everyone have a fun and safe holiday! […]

Jul 2nd, 2017

Category: #CDR
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Monday – 7/3/2017

ANNOUNCEMENTS & REMINDERS: CDR Strong flag shirts are in – pick them up at the box and have a coach mark off that you picled up.  Normal scheduled today to accomodate everyone that has to work their normal schedule Tuesday, July 4th: 9 AM Group Class ONLY in observance of the holiday. Come join us for […]

Jun 29th, 2017

Category: #CDR
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Friday – 6/30/2017

Workout of the Day STRENGTH: 5  x  3  LOW BAR BACK SQUAT BANDED W/KB ON SIDES   WOD: TEAMS OF 3, RELAY STYLE  (ATHLETE 2 CAN START ONCE ATHLETE 1 LEAVES FOR RUN, ETC). AMRAP20  OF… 10  DB ZERCHER LUNGES  (#70/50) 10  DB SNATCH 20  PARALLETTE LATERAL HOPS  

Jun 28th, 2017

Category: #CDR
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Thursday – 6/29/2017

Workout of the Day WARM UP: 8  ROUNDS 250M  ROW REST  1  MIN   STRENGTH: 2RM  HANG SQUAT CLEAN   OR CARDIO/CORE STRENGTH: BULLET PROOF  #2 

Jun 27th, 2017

Category: #CDR
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Wednesday – 6/28/2017

Workout of the Day WARM UP: 5  MIN PLANK HOLD   STRENGTH: 5  x  3  STRICT PRESS THEN… 3  x  3  DIP DRIVES (HEAVY)   CARDIO/CORE STRENGTH: 1  MILE ROW OR RUN THEN… 3  ROUNDS OF… 10  BULGARIAN SPLIT SQUATS, PER LEG W/DB OR KB  (#35/25) 20  HIP EXT W/15  SEC HOLD BEFORE & AFTER […]

Jun 26th, 2017

Category: #CDR
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Tuesday – 6/27/2017

Workout of the Day WARM UP: EMOM8 12  SEC ASSAULT BIKE SPRINT   GYMNASTICS: PEGBOARD, HS WALKS/HOLDS, MU    OR CARDIO/CORE: 4  ROUNDS OF… 20 OBLIQUE BICYCLES 20  ALT REACHES W/LEGS STRAIGHT UP 20  SIDE PLANKS 20  SIDE PLANK HIP TAPS,  10  PER SIDE 20  OBLIQUE HEEL TAPS   1  MIN CHOICE OF RUN/ROW/BIKE ACCUMULATE […]

Jun 25th, 2017

Category: #CDR
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Monday – 6/26/2017

  Workout of the Day STRENGTH: 7  x  1, TEMPO BACK SQUATS – 10  SEC DOWN, 10 SEC PAUSE  (HEAVIER THAN  2  WEEKS AGO)   OR CARDIO/CORE STRENGTH: AMRAP W/PARTNER… 20 HOLLOW PULLS DOWNS WHILE PARTNER DOES PLANK HOLD 10  PARTNER LEG PUSHDOWNS, EACH DO FOLLOWING UNBROKEN TOGETHER… 10  HOLLOW ROCKS 10  V-UPS 10  TUCK UPS […]

Jun 22nd, 2017

Category: #CDR
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Friday – 6/23/2017

Workout of the Day STRENGTH: 3RM  BANDED SUMO DL (NO TNG)   PARTNER WOD: 50  CAL ROW  (PARTNER HOLDS DEADLIFT, #225/155) 75  WB  (#30/20, PARTNER HANGS ON BAR) 25  SYNCHRO BAR FACING BURPEES 75  PULL UPS  (PARTNER HANGS ON BAR) 50  CAL ASSAULT BIKE  (PARTNER HOLDS DL)

Jun 21st, 2017

Category: #CDR
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Thursday – 6/22/2017

Workout of the Day WARM UP: 4  ROUNDS… 500M  ROW 2:00  REST *RECORD AVG. SPLIT TIME   STRENGTH: POWER SNATCH + HANG POWER SNATCH + POWER SNATCH  (WORK TO HEAVY)   OR CARDIO: BULLET PROOF #1   WOD: TABATA, 8  ROUNDS EACH (ALTERNATING) DU SHUTTLE RUNS  (10  YD) PLYO PUSH UPS (ON  #45/25  PLATES)

Jun 20th, 2017

Category: #CDR
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Wednesday – 6/21/2017

Workout of the Day WARM UP: EMOM8, 12  SEC ASSAULT BIKE SPRINT   STRENGTH: 1RM  PUSH PRESS THEN  3  x  1  @  95%   OR CARDIO/CORE STRENGTH: 3  ROUNDS OF… 1  MIN ARCH HOLD 15  GOOD MORNINGS, STAGGERED STANCE, EACH LEG ON ALL  4s, EACH LEG,  10 OF EACH… TUCK TO EXTENSION LIFT & LOWER […]

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