Monday 11.12.12

Nov 11th, 2012

Category: CrossFit CDR

Monday 11.12.12


This nation will remain the land of the free only so long as it is the home of the brave. -Elmer Davis

In memory of those who made the ultimate sacrifice and those who risk their lives today so that we may continue to live in freedom…

Thank you and Happy Veterans Day 2012

View flyover by CDR members, Tim and Tony.


Here are some simple recipes to add a little variety to your paleo menu.

Kale and Pink Grapefruit Salad

Swordfish Skewers with Sweet Pepper Salad

Moroccan Chicken Stew with Artichoke Hearts and Carrots

Slow Cooker Pot Roast – instead of cornstarch, use half as much arrowroot powder. You can find arrowroot powder in the spice section of the grocery store.


Hero WOD – Team Murph

Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

Sign up for class here.


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