CrossFit CDR

Sep 20th, 2016

Category: #CDR
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Wednesday – 9/21/2016

  Workout of the Day GYMNASTICS: 5 x 5  NEGATIVE (3  SEC DOWN) STRICT C2B 5 x 5  STRICT TTB 4 x 20  HOLLOW ROCKS WOD: EMOM  30 15 / 12  CAL ASSAULT BIKE 12 / 10  CAL ROW

Sep 19th, 2016

Category: #CDR
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Tuesday – 9/20/2016

Workout of the Day STRENGTH: 3  RM  PRESS & PUSH PRESS WOD: 100  THRUSTERS FOR TIME  (#95/65/42) THEN… 20  x  1  NEGATIVE HSPU WITH  5  SEC LOWERS

Sep 18th, 2016

Category: #CDR
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Monday – 9/19/2016

ANNOUNCEMENTS & REMINDERS: Sat., Oct. 29th: Halloween Throwdown, $100 registration, get your team signed up on the board and get to planning with your costume! Mon., Oct. 3rd: CDR Kids starts, sign up on the board as both age group classes are capped at 10 kids each. Mon . & Wed., $75 per month, and $125 […]

Sep 15th, 2016

Category: #CDR
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Friday – 9/16/2016

  ANNOUNCEMENTS & REMINDERS: (Email Coach Tyler to sign up or ask any questions on either of the below – tylersmars11@gmail.com) CDR Kids: We are excited to announce that we are starting a kids program at CDR for two different age groups: ages 5-9 and 10-14! The program will start on Mon., Oct. 3rd and classes will be run on […]

Sep 14th, 2016

Category: #CDR
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Thursday – 9/15/2016

Workout of the Day STRENGTH: 2  CLEANS + 1  JERK MAX   WOD: 4  EXERCISES FROM THE LIST OF GOATS BELOW WILL BE SELECTED, TABATA FOR  8  ROUNDS AT EACH EXERCISE ROW SKI ASSAULT BIKE LUNGES SIT-UPS BURPEES PULL-UPS HOLLOW ROCKS STATIC HOLD HIP EXTENSION

Sep 13th, 2016

Category: #CDR
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Wednesday – 9/14/2016

We have a new shipment of Vitargo that just came in – get it before it’s all gone! If you need to order a tub of a flavor we do not have in stock, talk to Rachel Rister to place a special order.   Workout of the Day E10M  x  4 500 / 450  ROW 20 […]

Sep 12th, 2016

Category: #CDR
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Tuesday – 9/13/2016

Congrats to Coach Daniel for qualifying for the Kill Cliff Cascade Classic in Seattle September 24th & 25th! He currently has a Go Fund Me going to help raise funds to get him there. Check it out HERE if you’re interested in helping out! Workout of the Day STRENGTH: 3  RM BACK SQUAT   WOD: […]

Sep 11th, 2016

Category: #CDR
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Monday – 9/12/2016

  ANNOUNCEMENTS & REMINDERS: FREE Beginners Yoga with Stanis today at CDR, 7:30 PM after classes. This is to help her prepare for her 200 hr yoga certification. Sat., Sept. 17th: Good Dudes Bowling & Brews Day, 11AM – 3PM, Empire Bowl. Sign up on the board. Sat. Oct. 29th: Halloween Throwdown! Get your team and costumes […]

Sep 8th, 2016

Category: #CDR
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Friday – 9/9/2016

Workout of the Day PARTNER A DOES  WOD  1, WHILE PARTNER B DOES WOD  2…THEN SWITCH WOD  1:  PUSH PRESS JACKIE 1K  ROW 50  PP  (#45/35) 30  PULL-UPS WOD  2: ANNIE 50 – 40 – 30 – 20 – 10 DU ABMAT SIT-UPS REST  5  MIN AMRAP  20… 50  SNATCH  (#115/75/55) 60  OHS 70  PP 80  FS 90 […]

Sep 7th, 2016

Category: #CDR
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Thursday – 9/8/2016

Starting this weekend, Sunday class will now be at 4:30 PM instead of 2 PM! Spread the word to your faithful Sunday WOD-ers! We always have new faces coming into the box, but take a moment today (or anytime you’re in the box at the same time), to meet our newest addition to our CDR staff, […]

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