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May 25th, 2017

Category: #CDR
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Friday – 5/26/2017

REMINDER: There are NO classes this weekend due to our coaches attending the Caliofornia Super Regional. Tickets are available online and at the event if you are interested in going.    Workout of the Day STRENGTH: 1  RM THRUSTER (FROM FLOOR)   WOD: TEAMS OF  2 3  RFT… 25 / 20 / 15  CAL ROW […]

May 24th, 2017

Category: #CDR
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Thursday – 5/25/2017

  Workout of the Day STRENGTH: BENCH PRESS   OR CARDIO   WOD: EMOM  24 MIN  1:  20  SLAM BALLS MIN  2:  40  SEC  2  KB FRONT RACK HOLD MIN  3:  20  WEIGHTED SIT-UPS MIN  4:  5  WALL WALKS / 40  SEC HS HOLD

May 23rd, 2017

Category: #CDR
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Wednesday – 5/24/2017

Wellness Wednesday On today’s Wellness Wednday blog…the purpose and importance of restesting WODs, lifts and max effort reps AND tracking your progrss. This week, we’re seeing a lot of WODs, lifts and movements that appeared in our programing over the course of the last 6 weeks. The purpose behind this is to see your fitness […]

May 22nd, 2017

Category: #CDR
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Tuesday – 5/23/2017

Workout of the Day WARM UP: 2000M  ROW FOR TIME   SKILL/STRENGTH: MAX UNBROKENRETEST OF… STRICT PULL-UPS PUSH UPS  (NO MORE THAN  3  SEC PAUSE) L-SIT HOLD SECONDS   WOD: 50  CAL ASSAULT BIKE FOR TIME 1  MIN REST, THEN… 3  MIN MAX BURPEE REPS  

May 18th, 2017

Category: #CDR
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Friday – 5/19/2017

Workout of the Day STRENGTH: BUILD TO HEAVY CLEAN & JERK   WOD: TEAM REGIONAL WOD #5, TEAMS OF 3 ON RUNNING CLOCK… 125  C2B  (1  ATHLETE HANGS,  1  RESTS) 100  TTB  (1  ATHLETE HANGS,  1  RESTS) 100  DB OHS  (#70/50/30)   THEN… 200 / 150  CAL ASSAULT BIKE

May 7th, 2017

Category: #CDR
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Monday – 5/8/2017

ANNOUCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Sat., May 20th, 8AM – 1 PM. $100.00 per team! Sign up on the board or talk to a coach if you want to participate and still need a partner! ALSO anytime you see a partner workout planned in the blog try to coordinate with your teammate to be at class […]

May 3rd, 2017

Category: #CDR
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Thursday – 5/4/2017

Workout of the Day WARM UP: DEATH BY CALORIE ROW   CARDIO: 15 MINUTES OF… 3  STATIONS, 4 – 5 ROUNDS 1:00  BIKE (CONVERSATIONAL PACE) :30  ON EACH LEG, BARBELL STRAIGHT LEG DEAD LIFT 1:00  DB SEATED PRESS   WOD: TABATA OF… WALL SIT, HOLDING PLATE V-UPS BENT OVER ROW DU / TUCK JUMPS 

May 2nd, 2017

Category: #CDR
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Wednesday – 5/3/2017

Wellness Wednesday Gut health, performance and home brewed Kombucha. How does it all tie in together? What is Kombucha, what does it do and why are so many people at CDR brewing their own in the past few months?  For a brief tie in of what gut health is and how it affects our performance as […]

Apr 25th, 2017

Category: #CDR
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Wednesday – 4/26/2017

Workout of the Day   STRENGTH: 5  x  3  BACK SQUAT, ACROSS   OR CARDIO: AMRAP  25 1  MIN DU 50  FLUTTER KICKS 10  MANMAKETS  (#25/15) 15  OBLIQUE CRUNCHES W/DB   WOD:   5  RFT 12  WB  (#30/20) 9  TTB 6  HSPU

Apr 23rd, 2017

Category: #CDR
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Monday – 4/24/2017

ANNOUNCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Saturday, May 20th, 8AM – 1 PM. It’s $100.00 per 2 person, same sex team and we have beginner/intermediate/advanced/kids divisions.  Sign up on the board, or talk to a coach if you want to participate and don’t know who to pair up! Good luck to those participating in the Functional […]

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