Wellness Wednesday For those participating in the Practical Nutrition Challenge, you’re now more than half way done to your 4 week goal! You’ve lost a decent amount of weight, you feel awake and on point during the day, you’re in a better mood, you’re workouts have never felt better and you’re even sleeping more soundly! But…when it’s all […]
Reminder that the 6 & 7 AM classes will only be the Warrior Series ROMWOD sessions. Come on in before your AM workouts, as your active recovery day or just to start your day with a 45 minute Swole & Flexy session! Workout of the Day CARDIO (TBD) WOD: “ANNIE’S A SWINGER” FOR TIME… […]
Workout of the Day SKILL/STRENGTH: 4 ROUNDS OF… CORE, OPTION 2 (ON BOARD) WOD: E8MIN x 3 ROUNDS 30/24/18 CAL ASSAULT BIKE 20/24/18 CAL ROWN 20 PULL-UPS 10 BURPEE PULL-UPS OR TTB
ANNOUCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Sat., May 20th, 8AM – 1 PM. $100.00 per team! Sign up on the board or talk to a coach if you want to participate and still need a partner! ALSO anytime you see a partner workout planned in the blog try to coordinate with your teammate to be at class […]
Workout of the Day WOD: FOR TIME… 15 THRUSTERS (#135/95/65) 100 DU 12 THRUSTERS 75 DU 9 THRUSTERS 50 DU
Innerbox Battle Prep-Get your partner and come in for some team practice! Workout of the Day WOD: TEAM OF 2, FOR TIME, (PARTNER 1 DOES A ROUND, THEN PARTNER 2 DOES A ROUND)… 12 ROUNDS OF CINDY (5 PULL UPS / 10 PUSH UPS / 15 AIR SQUATS) 8 ROUNDS OF DT (12 DL / […]
Workout of the Day WARM UP: DEATH BY CALORIE ROW CARDIO: 15 MINUTES OF… 3 STATIONS, 4 – 5 ROUNDS 1:00 BIKE (CONVERSATIONAL PACE) :30 ON EACH LEG, BARBELL STRAIGHT LEG DEAD LIFT 1:00 DB SEATED PRESS WOD: TABATA OF… WALL SIT, HOLDING PLATE V-UPS BENT OVER ROW DU / TUCK JUMPS
Wellness Wednesday Gut health, performance and home brewed Kombucha. How does it all tie in together? What is Kombucha, what does it do and why are so many people at CDR brewing their own in the past few months? For a brief tie in of what gut health is and how it affects our performance as […]
Workout of the Day SKILL: ACCUMULATE… 100 HOLLOW ROCKS 75 HIP EXTENSIONS OR CARDIO COMPLETE THE SKILL WORK ABOVE, BUT EVERY 3RD MINUTE… 20/15 CAL ROW AND THEN GO BACK TO WORK ON ABOVE WOD: “KELLY” 5 RFT 400M RUN 30 BOX JUMPS (24″/20″) 30 WBS (#20/14)
ANNOUNCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Saturday, May 20th, 8AM – 1 PM. $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! Week 1 of the Functional Food Challenge is done! How is […]
