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Mar 26th, 2015

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Friday – 3/27/2015

Furocious Friday!!! Reminder Friday at 5:30-6:30 we are looking for as many people as possible to come and cheer on the athletes that will be doing the final Open WOD. Inner Box Battle participants -Rest is key the next two days -Nutrition is super important -Proper Supplementation for the day of the battle will be […]

Mar 25th, 2015

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Thursday – 3/26/2015

INNER BOX BATTLE Updates! Changes to HEAT list, Schedule, and WOD’s: HEAT LIST HEAT Schedule WOD’s REMEMBER come out Friday night from 5:30pm to 6:30pm to watch everyone complete the LAST OPEN WOD! WORKOUT OF THE DAY: ** CARDIO ** Sign up for class HERE

Mar 24th, 2015

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Wednesday – 3/25/2015

WORKOUT OF THE DAY: IBB WOD #3 Lifting Complex 9 – Power Clean – RX #135/95, Masters/ Scaled #95/52 9 – Hang Power Clean 9 – Jerk 6 – Power Clean  - RX #155/105, Masters/ Scaled #115/62 6 – Hang Power Clean 6 – Jerk 3 – Power Clean - RX #185/125, Masters/ Scaled #125/572 3 – […]

Mar 23rd, 2015

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Tuesday – 3/24/2015

Team work, makes the Dreamwork!! Cassie and Angelica working on their rope climbs for the IBB! This Friday night from 5:30-6:30 we are asking all who can come out and watch everyone complete the last open WOD! With Live performances from Jacob Heighes, Ryan Starling, Daniel Iracheta, Tracey Macdonald and so many more!!! If you […]

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 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  

Feb 22nd, 2015

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Monday – 2/23/2015

The CrossFit Games season kicks off this Thursday when 15.1 is announced live! Register for the OPEN here. This year CDR will be hosting the OPEN Wod’s every Friday during each group class! WORKOUT OF THE DAY: Gymnastics:- Hollow Rock, Arch Rock, Roll ups, TTB, Push ups, Squat 20 Back Squat at 67% WOD: 10 […]

Feb 20th, 2015

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Saturday – 2/21/2015

Join us for the last February Essential Oil class today at 9:00am. Come learn how Rachel uses essentials oils in her everyday life! This months theme is: “Medicine Cabinet Makeover” Welcome to all CDR members and guests. ** UPDATE: Supplement Seminar rescheduled to March 1st!    

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