ANNOUNCEMENTS & REMINDERS: We are going to place another order for CDR hoodies – today is your last chance to order! If you can’t make it to class to order, send an email by the end of the day to info@crossfitcdr.com, with the size and color you want (red w/black writing, black w/white or pink writing). Open […]
Workout of the Day STRENGTH: 3 WORKING SETS OF… 5 PC + JERK (TNG) FIRST SET AT LEAST 65% OF 1RM WOD: TEAMS OF 2…YOU GO, I GO… FOR TIME, 5 ROUNDS EACH… 15/12 CAL ASSAULT BIKE 4 ROUNDS EACH… 15 WB (#30/20) 3 ROUNDS EACH… 20 KBS (#70/53) 2 ROUNDS […]
Workout of the Day SKILL: MUSCLE UP / PULL UP DEVELOPMENT WOD: 5RFT… 200M RUN 10 RING DIPS 20 OVERHEAD WALKING LUNGES (#45/35/25 PLATE)
Wellness Wednesday Did you know that heart disease is the biggest killer of men and women in the United States? February is Heart Awareness Month – keep loving yourself and your heart by staying on track with your training and making healthy choices with your food, as these are two of the biggest factors that […]
Workout of the Day WARM UP: CORE WORK, ACCUMULATE (NOT FOR TIME) 50 – 75 HIP EXTENSIONS 2 MIN HOLLOW HOLD 2 MIN HANDSTAND HOLD WOD: “THE GHOST” 6 ROUNDS OF… 1 MIN ROW FOR CALS 1 MIN BURPEES 1 MIN DUs 1 MIN REST *SCORE EACH SCORE SEPARATELY
ANNOUNCEMENTS & REMINDERS: Our first monthly MyZone challenge begins on Monday! The CDR member with the most MEPs will be our winner! To gain MEPs you must be in the zones in the picture above (this was also posted to IG and Facebook). Go to your app, click on the feed/mail and accept the invite from […]
Workout of the Day STRENGTH: 5 RM SNATCH (TNG) WOD: TEAM 16.4, TEAMS OF 2 2 RFT OF… 55 DEADLIFTS (#225/155) 55 WB (#20/14) 55 CAL ROW 55 HSPU
Workout of the Day SKILL: MU & BAR MU WOD: TABATA CORE KILLERS
Wellness Wednesday The CrossFit Open is officially a month away! For some, it’s just another day, another workout. For others, it’s 5 panic and stressed filled weeks waiting to see what sadistic WODs Dave Castro has in store for CrossFitters worldwide. I’ve been on the panic side of The Open – I teared up and went […]
Workout of the Day SKILL: EMOM 12 OF GOATS, AT LEAST ONE OF LAST WEEK’S GOATS MUST BE REPEATED ODD: GOAT 1 EVEN: GOAT 2 WOD: AMRAP 3 400M RUN ME KBS IN REMAINING TIME (#70/53/35) 2 MIN REST, THEN… AMRAP 4 400M RUN 20 KBS ME BURPEES IN REMAINING TIME 2 MIN REST, […]
