Faith
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Mar 23rd, 2015

Category: CDR Community
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Tuesday – 3/24/2015

Team work, makes the Dreamwork!! Cassie and Angelica working on their rope climbs for the IBB! This Friday night from 5:30-6:30 we are asking all who can come out and watch everyone complete the last open WOD! With Live performances from Jacob Heighes, Ryan Starling, Daniel Iracheta, Tracey Macdonald and so many more!!! If you […]

Mar 22nd, 2015

Category: CDR Community
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Monday – 3/23/2015

This Saturday is our 5th Annual “Inner Box Battle” -WODS will be announced sometime this week -Heat times and event schedule will be released tuesday by 5pm -please invite your friends and family to come and watch you put up your best! GRID NIGHT THIS WEEK *5pm-7:00pm *You will need to pre-register on the whiteboard […]

Mar 19th, 2015

Category: CDR Community
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Friday – 3/20/2015

New Friday theme days! “FEROCIOUS FRIDAY” OPEN WOD followed by some additional partner wods! Come ready for a fun & challenging class! WORKOUT OF THE DAY: Workout 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups […]

Mar 16th, 2015

Category: CDR Community
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Tuesday – 3/17/2015

Thank you ROMWOD for sponsoring our 2015 INNER BOX BATTLE!  Prize Update 1st Place all divisions: 1 year membership & t-shirts   2nd Place all divisions: 6 month membership – stickers   3rd Place all divisions: 3 month membership – stickers   * MORE DETAILS ON PRIZES TO COME!   WORKOUT OF THE DAY: ROMWOD […]

Mar 15th, 2015

Category: CDR Community
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Monday – 3/16/2015

**When you feel like giving up it is that exact moment that you are going to succeed! You have to hang in there just a little bit longer. WORKOUT OF THE DAY: Warm Up: Prep for Squats Strength: Front Squat 5×4 sets One way Back Squat HAP For a single from the bottom up. (this […]

Mar 12th, 2015

Category: CDR Community
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Friday – 3/13/2015

  *** OPEN WOD FRIDAY *** Workout details and movement standards HERE Print a 15.3 scorecard HERE Remember to get plenty of rest tonight. See you tomorrow! WORKOUT OF THE DAY:  15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’ Sign up for class HERE

Mar 11th, 2015

Category: CDR Community
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Thursday – 3/12/2015

2 DOWN, 3 TO GO! 15.3 ANNOUNCED TONIGHT!  COMMIT.  PREPARE. DON’T GET LOST. “That’s the OPEN I know” CROSSFIT OPEN LEADERBOARD Double check the Lost & Found it will be delivered to the Goodwill on Friday!  WORKOUT OF THE DAY: Pull Up Dip Complex WOD: 4RFT Run 400m 20 – Lunges walking with KB’s  53/35 Sign […]

Mar 10th, 2015

Category: CDR Community
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Wednesday – 3/11/2015

WORKOUT OF THE DAY: Work up to Max Power Snatch then take 85% and do 3×3 Work to max power clean + Power Jerk then take 85% and do 2×3 WOD: Working Weaknesses Sign up for class HERE

Mar 9th, 2015

Category: CDR Community
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Tuesday – 3/10/2015

* Try this at home: Squeeze the peel of a ripe orange. The fragrant residue in your hand is full of essential oils! WORKOUT OF THE DAY: Pull Ups- Dip Complex WOD: Chipper 200 – Fast Singles or 100 DU’s 50 – KBS  53/35 50 – Push Press  75/52 40 – Wall Balls  20/14 40 […]

Mar 8th, 2015

Category: CDR Community
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Monday – 3/9/2015

WORKOUT OF THE DAY: Strength: Front Squat: Tempo 5/5 +speed+tempo+speed x4 sets Back Squat 20 reps for time 5-10lbs heavier than last week WOD: EMOM until 50 cleans complete 5 burpees O bar max rep cleans #135/95 Masters/Scaled weight 95/65 After 5 min increase to 9 burpees Sign up for class HERE  

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