High Intensity Interval Training

Dec 2nd, 2018

Category: #CDR
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December Holiday Push!!

December 1st-December 31st Grab yourself a sticky note, write your name on it and tell yourself ahead of time how many times you are going to come to class the month of December. Set a goal that is realistic and hold yourself and a friend accountable to it! Monday, Dec-3-2018 Dynamic #2 Then Row 250 […]

Nov 25th, 2018

Category: #CDR
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Monday post thanksgiving 2018

We pray everyone had a wonderful time with family and friends. We will plan to ease back into training this week and end the week with a big team workout. MON-YAY WOD: “Power Diane” 21-15-9 HSPU or strict press DB 90/60 Power Cleans 135/95 TUES-YAY E5M x6 Rounds 30 DU 20 Burpees 10 Cleansters 95/65 […]

Oct 21st, 2018

Category: #CDR
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Monday 10/19/2018

Monday 10/22 Warm up: “Baseline ish” Row 500 40 Barbell Thrusters 30 Hollow Rocks 20 Ring Push Ups 10 Wall climbs Strength: 1 RM Deadlift WOD: “Elizabeth” 21-15-9 Power Cleans 135/95 Dips Sub pushups for dips if needed Tuesday  Tabata Core Killers Class Picks 4   Body Weight 15k/10k each Air Squat Box Jump Pull […]

Mar 12th, 2018

Category: #CDR
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Monday 03/12-03/18

New Classes Starting this week! Mondays and Fridays 8am TRUE BURN! This is a class focused on getting your sweat on and having some fun!(no monday class this week only) Tuesday and Thursdays 5:30pm TRUE BURN Monday and Friday 5:30pm IRON STRENGTH! Looking to put in some extra time lifting this is the class for […]

Mar 4th, 2018

Category: #CDR
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Monday 03/05/2018-03/11/2018

Bunko Night This Friday night 6pm at CDR. -Food is included -Bring your drink of choice -20 dollars per person for prizes -Sign up on board (anyone is welcome) Monday “Dead Fran” 21-15-9 DL Pullups Tuesday 5 Round of 1 min-Assault 1 min- WB 1 min-DU 1 min Rest Wednesday 5 min Amrap 40/25 Assault […]

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