Recovery
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Aug 13th, 2017

Category: #CDR
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August 14-18, 2017

Have you been consistent, persistent and accountable for yourself with your workouts and any extra “homework,” nutrition & hydration, sleep schedule, recovery, stress management and overall wellness? Have you been hitting your goals and seeing results? This all takes discipline – doing what we know needs to be done in order to achieve our goals, even where there […]

Jun 28th, 2017

Category: #CDR
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Thursday – 6/29/2017

Workout of the Day WARM UP: 8  ROUNDS 250M  ROW REST  1  MIN   STRENGTH: 2RM  HANG SQUAT CLEAN   OR CARDIO/CORE STRENGTH: BULLET PROOF  #2 

May 9th, 2017

Category: #CDR
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Thursday – 5/11/2017

Reminder that the 6 & 7 AM classes will only be the Warrior Series ROMWOD sessions. Come on in before your AM workouts, as your active recovery day or just to start your day with a 45 minute Swole & Flexy session!   Workout of the Day CARDIO  (TBD)   WOD: “ANNIE’S A SWINGER” FOR TIME… […]

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 

Apr 26th, 2017

Category: #CDR
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Thursday – 4/27/2017

Workout of the Day WARM UP: EMOM 10 10  SEC AB SPRINT   CARDIO: AMRAP  15 200M  RUN 10  BURPEE TO 6″ TARGET   WOD: “COE” 10  RFT 10  THRUSTERS  (#95/65) 10  RING PUSH UPS  

Mar 22nd, 2017

Category: #CDR
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Thursday – 3/23/2017

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 […]

Mar 15th, 2017

Category: #CDR
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Thursday – 3/16/2017

  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.

Mar 7th, 2017

Category: #CDR
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Wednesday – 3/8/2017

            Wellness Wednesday Going into The Open WODs how do you prepare your body beforehand and how do you recover after? Do you just come in to the box 10-15 minutes before class, lightly stretch, maybe row and then hit the WOD? Do you leave immediately after class to go about […]

Mar 1st, 2017

Category: #CDR
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Thursday – 3/2/2017

17.2 gets announced today at 5 PM! Come watch the announcement and then watch Coaches Calvin and Rachel hit the WOD right after!  Just a reminder that today is a designated rest day if you are doing 17.2 tomorrow – come in fresh and ready to smash it! Our schedule for Thursday during The Open is […]

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