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Jan 20th, 2019

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Monday 01/21/2019

  Monday, Jan-21-2019 Martin Luther King Day Buliding Threshold Tolerance 10RM -Back Squat WOD: 21-15-9 DB Clean and Jerks 35/25 Strict Pullups GHD Sit ups   Tuesday, Jan-22-2019 Hip Flexor Stretch/Activation Tuesday 20’s 65% BS +10-15lbs from last week Skill:Mu transitions Plus Dip Strength Work 5×6 reps HAP AMRAP 5 min 10-OHS 95/65 10-Single Leg […]

Jan 13th, 2019

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Nothing tastes as good as being lean feels. You can have RESULTS or EXCUSES, but you can’t have both.   We often times get stress in our life because we do not give ourselves permission to stop working. Stop working around the house or at your job. Let’s write down a schedule this week of […]

Jan 6th, 2019

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Monday January 7th

The holidays have come and gone and now its time to put your health back at the top of the “To Do” List. We are going to kick 2019 training off with some theme days.. Mondays-Classic Couplets Tuesdays-Tuesday 20’s are back!! Wednesdays-Hero WOD Thursdays-“Shred WOD’s”-Designed to work core and burn some unwanted fat. (this day […]

Dec 30th, 2018

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Monday 12/31/2019-New Years Week

Happy New Year!!! This week the focus is easing back into training. Enjoy some of your fitness outdoors if possible and do some nature bathing! Modified Schedule this week Monday-9am Only Tuesday-Closed Wednesday-Open Gym 5am,9am- Regular classes 4:30pm and 5:30pm bootcamp Thursday-Normal Friday-Normal   Monday, Dec-31-2018 New Years Eve WOD!   For TIme 31- Push […]

Dec 24th, 2018

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Monday 12/24/2018

Christmas Eve WOD! (Friends or family members are welcome to join) Please have them fill out waiver ahead of time smartwaiver.com/v/crossfitcdr Athletes are encouraged to wear “Christmas style” clothing, such as a santa or elf hat or jingle bells during the WOD to show their holiday spirit. Monday-Christmas EVE WOD MONDAY 12-24-18 CHRISTMAS EVE WOD – 9AM […]

Dec 14th, 2018

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Monday 12/17/2018

“Give the Gift of Health” What is it? 30 Day wellness program that includes nutrition and working out. When does it start? January 7th-February 3rd Whats included? Unlimited classes, custom nutrition plan and prizes for the winning team with most bodyweight % lost. What foods? Smoothie, Meats, veggies, Nuts/seeds, Dark Chocolate, Coffee and vegan or vegetarian […]

Dec 2nd, 2018

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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

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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

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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 […]

Oct 7th, 2018

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Monday 10/8/2018-Barbell For Boobs Fundraiser Week!!

This Saturday is “Grace” at 8am. Please show up a little early to warm up and wear pink if you have it! Or Red, haha. ** Friends and Family are welcome to come and watch or participate. If they would like to participate and have never been here please have them fill out this waiver.  […]

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