Friday 6.13.14

Jun 13th, 2014

Category: CDR Community

Friday 6.13.14

Today will never come again.

Be a blessing, be a friend.

Encourage someone, take time to care.

Let your words heal, and not wound.

CDR Beach WOD!

Our annual Beach WOD will be next weekend, the 21st! If you have not yet signed up on the whiteboard please do so ASAP. Everyone is welcome, including kids. Remember, CDR will be providing the meat, so everyone is encouraged to bring a favorite side dish or dessert as well as any drinks. All drinks need to be in plastic bottles or cans, as glass is not allowed on the beach. In order to gain access into the Camp Pendleton Beach, let the official know that you are with Colonel Astran or Harris. We hope to see everyone there for a fun workout, sun, volleyball, and some good times!

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Zone Class: “Have Your Cake and Eat it Too!”

There are still plenty of spots available for the Zone Class next Wednesday at 6:30 pm. This class will teach you the basics of the Zone, why it is important to stay in the “Zone,” and some practical tools for building your own menu plan. Please pre-register by emailing Jenny (jenny@crossfitcdr.com). You will need to fill out an information packet and bring it with you to the class. Remember, spouses are free!

Workout of the Day

Strength: OTM 7 Minutes

3 Position Clean

***Rumble WOD TESTER***

Train Style M-M-F-F

50 Wall Balls

40 Shoulder to Overhead ADV=115/75, INT=95/65

30 TTB

20 Power Cleans ADV=115/75, INT=95/65

10 MU ADV=10/4, INT=5 Wall Climbs

If you have a Rumble Team please come tomorrow to talk strategy and test out this WOD!

Sign up for class here!

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