CrossFit CDR

Apr 20th, 2016

Category: #CDR
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Thursday – 4/21/2016

 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! […]

Apr 19th, 2016

Category: #CDR
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Wednesday – 4/20/2016

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 […]

Apr 18th, 2016

Category: #CDR
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Tuesday – 4/19/2016

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)! […]

Apr 17th, 2016

Category: #CDR
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Monday – 4/18/2016

    Workout of the Day STRENGTH:EMOM  10…2  BACK SQUATS WITH 3  SEC PAUSE AT BOTTOM (DEAD STOP, HAVE PARTNER COUNT, GOAL: 80%  1 RM FOR ALL SETS)CONDITIONING:7  ROUNDS OF (GO UB IF POSSIBLE FOR EACH ROUND)…7  POWER CLEANS  (#95/65)7  THRUSTERS  (#95/65)7  BAR FACING BURPEES

Apr 14th, 2016

Category: #CDR
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Friday – 4/15/2016

Workout of the Day STRENGTH: 2  SPLIT JERKS,  EVERY  90  SEC  FOR  9  MINS (TAKE BAR FROM RACK, BUILD TO HEAVY DOUBLE. GOAL IS  80 – 90% OF  1 RM. BE CAUTIOUS & TIGHT WHILE LOWERING THE BAR BACK TO YOUR SHOULDERS,  FEEL FREE TO DROP THE BAR AFTER 2nd JERK. FOCUS ON GETTING AN ELBOW LOCKOUT […]

Apr 13th, 2016

Category: #CDR
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Thursday – 4/14/2016

  A FEW MORE ANNOUNCEMENTS & REMINDERS FOR THE WEEK: Saturday’s 9 AM class will be held at the Redlands High School track! Coach J (aka Andrea Johnson) will be running the show and putting our class through a track workout. 6 AM is a normal class Next weekend (Friday Night and all day Saturday) […]

Apr 12th, 2016

Category: #CDR
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Wednesday – 4/13/2016

Wellness Wednesday… How is everyone feeling mid-deload week?  We’ve had a few gnarly weeks of training during and after The Open, we now need a week where we lighten the load and volume of our training in order for our bodies to RECOVER and heal properly, and relieve your bodies of having so much physical stress […]

Apr 11th, 2016

Category: CrossFit CDR
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Tuesday 04/12/2016

This Saturday we are going to have a day at the Track. So bring your running shoes and get ready to have some fun! The 9am group class will meet at Redlands High School on the football field. **Coach Andrea Johnson will be running the show- She is the High school Track and Field/ Cross […]

Apr 10th, 2016

Category: CrossFit CDR
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Monday 04/11/2016

GOOD, BETTER, BEST, Never let it rest. ‘Til your good is better and your better is best.       -St. Jerome Back Squats 10×3 sets ** Take a couple of warm up sets and start your first set at 70% of 1Rm go by feel on other two sets WOD: RX 6-4-2 Muscle Ups […]

Apr 7th, 2016

Category: #CDRstrong
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Friday – 4/8/2016

Workout of the Day WARM-UP: 5  CAL ROW 5  DL 5  CAL ROW 5  HANG POWER CLEAN (HPC) 5  CAL ROW 5  PUSH JERK (PJ) 5  CAL ROW 5  CLUSTER   WOD: 50  CAL ROW 50  DL  (#135/95/65) 40  CAL ROW 40  HPC 30  CAL ROW 30  FS 20  CAL ROW 20  PJ 10  CAL ROW […]

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