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Jun 19th, 2017

Category: #CDR
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Tuesday – 6/20/2017

  Workout of the Day CORE: 4  MIN PLANK HOLD  OR  ME L-SIT (MUST ACCUMULATE 1:00 AFTER MAX)   GYMNASTICS PEGBOARD HS WALKS/HOLDS MU   OR CARDIO/CORE STRENGTH: ACCUMULATE  3  MIN PLANK HOLD THEN  3  ROUNDS OF… 30 SEC WALL SIT W/MED BALL  (#14/10/6) 20  MB OBLIQUE TWISTS 20  MB HIGH/LOWS  (REACH UP, TAP FLOOR) […]

Jun 15th, 2017

Category: #CDR
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Friday – 6/16/2017

STRENGTH: 5  x  3  LOWER BOX SQUATS, HEAVY     PARTNER WOD: FOR TIME… 30  THRUSTERS, SYNCHRO   50  PULL UPS 400M  RUN TOGETHER 50  PULL UPS 30  THRUSTERS, SYNCHRO *ON THRUSTERS…ONE USES BARBELL  (#95/65), OTHER USES DB  (#45/30)

Jun 14th, 2017

Category: #CDR
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Thursday – 6/15/2017

Workout of the Day WARM UP: 8  ROUNDS 250M  ROW 1  MIN REST RECORD BEST & WORST INTERVAL   STRENGTH: 2RM  HANG POWER CLEAN   OR CARDIO: BULLET PROOF YOUR CORE, #3   WOD: FOR TIME… 400M  RUN 50/40  CAL AB 400M  RUN  

Jun 11th, 2017

Category: #CDR
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Monday – 6/12/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy! CDR KIDS CAMP: Dates: […]

Jun 6th, 2017

Category: #CDR
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Wednesday – 6/7/2017

WELLNESS WEDNESDAY For some who have a CrossFit-centric career, CrossFit IS life. For your average box-goer, we have to have hobbies outside of CF to help keep us balanced, sane and happy…you know, maintaining our overall wellness. For some it’s yoga, kombucha making, crafting, biking, hiking, etc. For a few of our members, it’s recreational […]

Jun 5th, 2017

Category: #CDR
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Tuesday – 6/6/2017

  Workout of the Day WARM UP: CORE WORK ME PLANK HOLD OR L-SIT  (L-SITTERS MUST ACCUMULATE  1:00  AFTER MAX)    CARDIO: AMRAP25 200M  RUN 50  KB DL  (#70/53) 10  KB GOBLET SQUATS 200M  RUN 20  WB 10  MB LEG LOWERS 10  MB BURPEE JUMPS   WOD: FOR TIME… 20  MU 40  KBS  (#70/53) 60 […]

Jun 4th, 2017

Category: #CDR
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Monday – 6/5/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy! CDR KIDS CAMP: Dates: […]

Jun 2nd, 2017

Category: #CDR
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Saturday – 6/3/2017

Workout of the Day WOD: ON A RUNNING CLOCK… MIN  0 – 10: 1000M RUN MAX CLEAN & JERKS (#135/95/65) MIN  10 – 13: REST MIN  13 – 20: 800M  RUN MAX POWER SNATCH  (#115/75/55) MIN  20 – 23: REST MIN  23 – 27: 400M  RUN   MAX THRUSTERS  (#95/65/45)  

May 29th, 2017

Category: #CDR
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Tuesday – 5/30/2017

Workout of the Day SKILL/GYMNASTICS: ACCUMULATE… 50  STRICT HSPU OR DB PRESS 75 HIP EXTENSIONS OR GOOD MORNINGS    OR CARDIO  (20 MIN)   WOD: E5MIN  x  4  ROUNDS 500/400M  ROW 8  BURPEES OVER THE BAR 5  C&J  (#185/125/85) 

May 28th, 2017

Category: #CDR
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Monday – 5/29/2017

Happy Memorial Day! As a reminder we will only have 9AM class today and we will be doing the Hero WOD “Murph.”One this day of rememberance, we honor the fallen. We honor those who served in the various branches of the military and gave the ultimate sacrifice while protecting and fighting for the USA, and those that made […]

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