Competition
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Jul 11th, 2016

Category: #CDR
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Tuesday – 7/12/2016

Workout of the Day WARM-UP: EMOM  7…ROWING   WOD: EMOM DEATH BY…EVERY ROUND, ADD REP TIL YOU FALL OUT MIN  1:  ASSAULT  BIKE  15/11  CAL MIN  2:  20  WB MIN  3:  4  STRICT HSPU   THEN… 1  MILE RUN FOR TIME

Jul 7th, 2016

Category: #CDR
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Friday – 7/8/2016

  If anyone would like to join Team CDR tomorrow for a swimming workout, they will be heading to the U of R pool after the 9AM class. Bring your suit! Workout of the Day WOD: IN HONOR OF THE FIRST INDIVIDUAL CROSSFIT GAMES WOD BEING ANNOUNCED, WE’RE DOING A 3 PERSON TEAM MURPH…IF YOU […]

Jul 6th, 2016

Category: #CDR
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Thursday – 7/7/2016

Workout of the Day WOD: MIN  0 – 10:5  BURPEES10  STEERING WHEEL SQUATS MIN  10 – 195  TTB10  HSPU MIN  20 – 295  MT. CLIMBERS 10  WB MIN  30 – 405  RUSSIAN PUSH-UPS 10  HOLLOW ROCKS

Jul 5th, 2016

Category: #CDR
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Wednesday – 7/6/2016

  Workout of the Day STRENGTH: BENCH PRESS 8  x  3  OTM 3  SETS WIDE 2  REGULAR 3  NARROW W/BANDS  (5-10 LB HEAVIER THAN LAST WEEK) TOP SET  8  REPS  (5LB HEAVIER THAN LAST WEEK) WOD: AMRAP  10 EVEN:  ASSAULT BIKE CAL RX’D 18/13,  SCALED 16/12,  HEALTH 14/10 ODD:  RX’D 8 MU,  SCALED C2B  16/12, HEALTH JUMPING C2B  14/10

Jul 4th, 2016

Category: #CDR
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Tuesday – 7/5/2016

We hope you all had a great and safe 4th of July! A big thanks to all of our members that came out for our 4th of July Hero WOD Hour…it was brutal! ANNOUNCEMENTS & REMINDERS: Gymnastics and Oly Classes are being replaced by Group Classes until Aug. 1st Friday, July 22nd: There will ONLY […]

Jul 1st, 2016

Category: #CDR
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Saturday – 7/2/2016

We hope that everyone has a great, long 4th of July Weekend! In observance of the holiday, we will only have class at 9AM on Monday. There will be NO other classes. Please come and join us for our  4th of July Holiday WOD!

Jun 29th, 2016

Category: #CDR
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Thursday – 6/30/2016

    Today is a designated rest day – your day off! Eat, hydrate, ROMWOD, recover, REST. If it’s not your rest day come on in for a brutal cardio WOD!

Jun 28th, 2016

Category: #CDR
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Wednesday – 6/29/2016

We will have sign-up sheets for Team CDR shirts for The Games at the box – deadline to order is Monday, July 4th! See below for pictures, days and individual prices, OR sign up to get all 3 shirts for $60!   FRIDAY: RED CDR SHIRT, $20.00 SATURDAY: RED CDR STRONG SHIRT W/TEAM AND MEMBERS’ NAMES ON […]

Jun 27th, 2016

Category: #CDR
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Tuesday – 6/28/2016

Workout of the Day GYMNASTICS: 20 x 3  SEC NEGATIVE HANDSTANDS  (USE SPOTTER IF NEEDED) 4 x 5  REPS STRICT C2B  (USE SPOTTER) 4 x 5  REPS STRUCT TTB 4 x 25  HOLLOW ROCK + ARCH ROCK WOD: 3  ROUNDS, REST  3  MIN BETWEEN ROUNDS 500M / 400M / 350M  ROW 50 / 40 / 30  CAL ASSAULT […]

Jun 26th, 2016

Category: #CDR
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Monday – 6/27/2016

    It’s going to be another ridiculously HOT week! Drink plenty of water and electrolytes all week to stay hydrated – before, during and after training! Workout of the Day STRENGTH: 1  RM SUMO DEADLIFT   WOD:4  RFT OF…30  BURPEES25  HANG SQUAT CLEANS  (#75/52/42)

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