Here are the shirts for Regionals Weekend. Sign-up sheets will be at the box until Sunday’s class. If you can’t make it in, you have until the end of the day FRIDAY (TODAY) to email calvin@crossfitcdr.com with your order. $20 for one, or all 3 for $50: FRIDAY – BLACK WITH CDR LOGO SATURDAY – […]
Workout of the Day STRENGTH: EMOM 82 FRONT SQUATS(GOAL IS 80-85% OF 1RM FOR ALL SETS)WOD:3 RFT OF…21 WB (#20/14)18 PULL-UPS15 KBS (#53/35)12 HSPU9 BURPEES
ANNOUNCEMENTS & REMINDERS: Regionals shirts can be ordered at the box NOW THRU SUNDAY! We will have 2 specific Regionals shirts (one black, one red) and 1 regular CDR shirt (red) this year. Men’s shirts, fitted women’s t-shirts and women’s racerback tanks will be available for each day. Shorts are $20 for 1, or […]
Just a few pics from this past weekend’s Block Battle! ANNOUNCEMENTS & REMINDERS: With our 6 week Challenge coming to an end, we will be opening up the class schedule again. In 2 weeks our new class times will be as follows: 3:30 and 6:30 PM Group Classes, Monday through Friday 6 AM Group Class will be MON/TUES/THURS/FRI/SAT […]
We had a busy weekend for a lot of our CDR athletes! T-Mac and Steph Houston completed their 2016 CrossFit Masters’ Qualifier Regional WODs and killed it – thank you to all members that came out to support and cheer them on! 7 of our athletes (Rich, Mondo, Jacob, Ray, April, Lynda and Jax) […]
Good luck to our athletes competing in the Block Battle today! If you have time, stop by to cheer them on (8AM-3:30 PM) – Strongman Pizza will be there as one of the vendors, too! Workout of the Day WARM UP: TEAMS OF 3 FOR TIME… 6 x 200M RUN6 x 250M ROWONE PERSON […]
Good luck to our athletes hitting their C & J tonight to kick off the Block Battle! Workout of the Day STRENGTH: 3 ROUNDS OF…10 SHOULDER TAPS15 BANDED LAT PULL DOWNSWOD:TEAMS OF 2 …1 WORKS, 1 RESTS10 MUs10 SNATCHES (#135/95)20 OHS 20 HSPU30 T2B30 FS40 MED BALL SIT-UPS, FACING PARTNER – TOSSING BALL BACK & FORTH (#20/14)40 WB (#20/14)50 BURPEES50 […]
ANNOUNCEMENTS & REMINDERS: Heat times for the Block Battle are up on the Facebook Page for the event HERE. Come out and support our athletes competing – Ray & Jacob, Mondo & Rich, Lynda & April and me (Jax) and my partner! This weekend TMac and Steph Houston will be competing in the Masters’ Regionals! […]
Bring a Friend/Family Day! We are having a Bring a Friend/Family Member Day today! Bring in a family member or friend that you’ve brought to CDR before, or someone that is interested in trying CrossFit and CDR! Please make sure they fill out an online waiver prior to coming in (if they haven’t already in […]
Congrats to Michele Vercoski for finishing the Boston Marathon WITH A NEW PR OF 3:21:34! For those of you who don’t know Michele…she’s a mom, a lawyer, an extremely dedicated runner (the woman is always running and completing races) and a very dedicated CrossFitter (she had a contributing score for CDR Red in The Open)! […]
