Competition
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Sep 17th, 2017

Category: #CDR
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September 18-23, 2017

We have a Challenge End CDR-BQ coming up on Friday, October 6th, 6-10 PM at the McFayden’s (address is on the Facebook event and will be on the board closer to the date)! Games, food and Challenge Winners announced – all are welcome. Bring a side dish and drinks, CDR will provide the meat! Speaking […]

Sep 3rd, 2017

Category: #CDR
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September 4-8, 2017

Just a reminder that we will only have 9AM Group Class on Monday, in observance of the holiday. Enjoy officially closing out summer with your friends & family!    Workout of the Day MON – 9/4 1RM   BOX SQUAT, WIDE STANCE 10 x 2  SQUAT CLEANS, HAP  4 x 15  REVERSE LUNGES, HAP *OR […]

Aug 27th, 2017

Category: #CDR
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August 28 – September 2, 2017

In the CrossFit world (and in our little microcosm of Redlands with various boxes), clients come and go, boxes are always evolving and doing things to improve and grow their business, and cater to their clients to give them the best fitness experience possible. It’s always good to remember where you came from and started, what has […]

Aug 6th, 2017

Category: #CDR
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August 6-12, 2017

Workout of the Day MON – 8/7 8 x 1  SDL, VS,  80%,  1  REP EVERY  :30  8RM  HIP EXT W/BARBELL, HAP 3 x 15  HIP BRIDGE, HAP, VS   TUES – 8/8 “JACKIE” RETEST  (7/18) 1K  ROW 50  BARBELL THRUSTERS 30  PULL-UPS 3  MIN REST 3  MIN MAX BURPEES TO  1’/6″ TARGET   WED – […]

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)

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