Monday 3.4.13

Mar 3rd, 2013

Category: CDR Community

Monday 3.4.13

CDR BOOT CAMP 

Who’s coming? Tracey MacDonald will be teaching CDR Boot Camp on Mondays, Wednesdays and Fridays at 6am! These classes will be high energy, fun and fast paced. Boot Camp will include metabolic conditioning as well as strength work using body weight, dumbbells, and TRX. There is no added cost for these classes – they are included in your CDR membership. They count toward your weekly or monthly total like a normal group class. Our Unlimited members will enjoy unlimited Boot Camp as well. Sign up online as usual.

COMPETITION PREP CLASS

The CrossFit season is here! Starting this week, Coach Jon will be running a Competition Prep Class on Mondays, Wednesdays and Fridays at 6am and 5:30pm. These 90 minute classes are intended for athletes interested in competing in CrossFit events. The programming will be designed to provide a higher volume of work then you would normally see in group class. Olympic and powerlifting work will be followed by multiple met cons to better prepare you for CrossFit competitions. This is not a strength-biased class, there will be plenty of gymnastic work included. Appropriate for Intermediate, Advanced and Masters competitors. You’ll need to see a coach to be cleared so you can sign up online.  ** PLEASE NOTE** you may leave this class early, but can NOT show up late! Thank you.

OPEN WOD 

CDR will be hosting the 2013 Reebok CrossFit Games Open WODs each Saturday at 10am, we look forward to seeing you there! Group class on Fridays will be doing the Open WOD, so if you are competing in the Open on Saturday this will be your REST day and you will be doing mobility and shake out work.

The Open is a chance for you to get involved and be a part of something you love. To prove to yourself that whatever level of fitness you are at YOU CAN COMPETE! SIGN UP FOR THE OPEN HERE -  Remember to choose CrossFit CDR Redlands as your team!

CDR KIDS

CDR KIDS is starting this week. Class times are Tuesdays and Thursdays 4:30 -5:15. These classes will be free for CDR memebers’ children, ages 4 to 12.

CDR ACCESSORY WORK

Are you beach body ready? CDR is offering a new class designed to work on your upper body strength. The class will be a skill based with coaches focusing on pull ups, push ups, ring dips, and handstand push ups. This class will also be available on Tuesdays and Thursdays 4:30 -5:15, making it a great chance for CDR KID parents to be able workout at the same time as their children!

I AM CDR CHALLENGE

Hurry! the I AM CDR Challenge currently has 1 open spot! This challenge is for anyone wanting to improve – body composition, performance, eating habits. This challenge is for everyone!

WORKOUT OF THE DAY

Mobility: Strength- 15 minutes to establish 1RM Clean and Jerk (squat clean)

WOD 

Descending 10…..1

Wall balls

Burpees

Rest 1 minute

100 DU for time

Sign up for class here

View WOD results here

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