It’s a new month and a fresh start to the week! Also, we are officially heading into 4 months of back-to-back holidays. Time to set your goals to stay on track with your fitness and nutrition as Halloween, Thanksgiving, Christmas and the New Year creep up on us! I’m personally on a mission to be more disciplined […]
We have a Challenge End CDR-BQ coming up on Friday, October 6th, 6-10 PM at the McFayden’s (address is on the Facebook event and will be on the board closer to the date)! Games, food and Challenge Winners announced – all are welcome. Bring a side dish and drinks, CDR will provide the meat! Speaking […]
With 17.5 ending the CrossFit Open season, we now have a handful of athletes that are right on the cusp of making their Regional (in May)! Coaches Daniel and Tyler are eyeing one of those top 20 spots and will be performing the WOD with Ryan Starling and Mike hernandez (former Team CDR members from […]
The final Open WOD 17.5 gets announced today at 5PM! What movements does Dave Castro have in store for us? There are a few movements we haven’t seen show up in a workout yet…DU, thrusters, ring MU, pistols, burpees over a bar and who knows what else he’ll throw in there! For those members performing […]
Workout of the Day STRENGTH: 3 POSITION SNATCH (ABOVE KNEE, BELOW KNEE, FLOOR) x 5 SETS WOD: 5 RFT 16 KB SNATCHES (#53/35), 8 EACH ARM 4 MU
Workout of the Day STRENGTH: WORK UP TO HEAVY SINGLE SPLIT JERK WOD: EMOM 16 ODD: 8 BAR FACING BURPEES + 8 THRUSTERS (#95/65) EVEN: 8 BAR FACING BURPEES + 30 DU
Week 4 of The Open is done! 1 more to go! Keep it up and let’s see which team finishes on top! Workout of the Day SKILL: DU AND PISTOL PRACTICE WOD: AMRAP 5 10/8 CAL ASSAULT BIKE 8 TBB 6 BOX JUMPS (30″/24″) 5 MIN REST THEN… AMRAP 15 30/24 CAL […]
Happy St. Patrick’s Day! Let’s see if the luck of the Irish brings us all some good fortune with our 17.4 scores today! Workout of the Day OPEN WOD 17.4 KEEP YOUR EYES OPEN FOR TIPS FOR THIS WEEK’S WOD FROM OUR COACHES LATER TONIGHT!
17.4 gets announced at 5 PM today! Live video will be playing at the box for anyone that would like to come join and watch! Just a reminder that today is a designated REST DAY! If you come in, it will be skill work and a recovery row/bike/ski/run.
Workout of the Day STRENGTH: E4MIN x 3 ROUNDS 8 THRUSTERS UNBROKEN START FIRST SET @60% OF 1 RM C&J BUILD EACH SET & NO JERKS ALLOWED WOD: EMOM 20 ODD: AB CALS (EMOM +3/2 CAL) EVEN: 50 DU
