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Dec 9th, 2018

Category: #CDRstrong
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Monday 12/10

Reminder friday the 14th is our annual 12 days of Christmas WOD! This wod will be done partner style for the first time ever.   Dynamic #1 Row 500m x3 Negative Splits Rest 2 min between Heavy Fran Thrusters 135/95 C2B 15 minutes max Goal is Super Heavy Use Bands for C2B scale   Dynamic […]

Dec 2nd, 2018

Category: #CDR
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December Holiday Push!!

December 1st-December 31st Grab yourself a sticky note, write your name on it and tell yourself ahead of time how many times you are going to come to class the month of December. Set a goal that is realistic and hold yourself and a friend accountable to it! Monday, Dec-3-2018 Dynamic #2 Then Row 250 […]

Oct 21st, 2018

Category: #CDR
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Monday 10/19/2018

Monday 10/22 Warm up: “Baseline ish” Row 500 40 Barbell Thrusters 30 Hollow Rocks 20 Ring Push Ups 10 Wall climbs Strength: 1 RM Deadlift WOD: “Elizabeth” 21-15-9 Power Cleans 135/95 Dips Sub pushups for dips if needed Tuesday  Tabata Core Killers Class Picks 4   Body Weight 15k/10k each Air Squat Box Jump Pull […]

Oct 7th, 2018

Category: #CDR
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Monday 10/8/2018-Barbell For Boobs Fundraiser Week!!

This Saturday is “Grace” at 8am. Please show up a little early to warm up and wear pink if you have it! Or Red, haha. ** Friends and Family are welcome to come and watch or participate. If they would like to participate and have never been here please have them fill out this waiver.  […]

Sep 30th, 2018

Category: #CDR
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Monday October 1st, 2018-October 7th

Reminder today is your last day to order your Barbells for Boobs shirt.  Monday October 1st, 2018 warm-up: Prep For WOD WOD: 36 Rounds For TIme 1-Burpee 2-MU 3-Clean and Jerk 155/105 **Birthday WOD for CD **Go heavy   Tuesday 10/2/2018 warm up-OTM -12 ODD: 15 Pullups Even: 15 Reverse Lunges #45/35 Skill: RIng Dips […]

Sep 16th, 2018

Category: #CDR
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Monday 09/17

“The crucible for silver and furnace for gold, but the Lord tests the heart.” Proverbs 17:3 It takes intense heat to purify GOLD and SILVER. Similarly it takes the heat of trials in our lives to become purified. So if you are in the middle of a struggle, hang in there because at the end […]

Sep 9th, 2018

Category: #CDR
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Bars, Bars and More Bars This Week! Monday 09/10/18

This week we will be incorporating Barbells into class each day and starting our warm ups right at the start of class. Monday, Sep-10-2018 Banded-Hips Glutes-Jumps Strength: 3 RM BS WOD: “King Kong” 3 RFT 1 Deadlift 455/315 2 MU-RIng 3 Squat Clean 250/175 4-HSPU   Tuesday, Sep-11-2018 EMOM-10 A-Assault-15/10 B-Wall Balls Skill: Rope Climbs […]

Sep 2nd, 2018

Category: #CDR
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Monday 09/03/18

We hope everyone enjoyed their labor day weekend! Monday, Sep-3-2018 Iron Stregth 8am Class   Tuesday, Sep-4-2018 Bands + Hops Strength: 1 RM Push Press WOD:AMRAP 13 60-Alt DB Snatches 50/35 50-WB 20/14# 40-Calories Row 30-Burpee Box Jump Over 24/20″ Goal in WOD is everyone get to do at least some BBJO   Wednesday, Sep-5-2018 […]

Aug 12th, 2018

Category: #CDR
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Monday August 13, 2018

Monday Warm up: 2 Rounds 25 KBS 20 Lunges and Recover 15 Pushups Row 250m Build to a max 1 power Clean, 1 Front , 1 Push jerk Amrap 3 “Macho Man” 135/95 rest 3 min Amrap 3 “Macho Man” 155/105 rest 3 min Amrap 3 Macho Man” 185/135 •Macho man 3 power clean 3 […]

Aug 4th, 2018

Category: #CDR
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Monday 08/06/2018

Monday Banded Warm up Lateral side step Forward facing Glute bridge 50 reps Hip Flexer Activation 25 each legs out bent knee chair 2 RM Back Squat “Foul Ball” 3 RFT Run 800M 30 WB 30 Alt DB Snatch from ground 50/35 Tuesday Warm up: 2 Rounds 25 KBS 20 Lunges and Recover 15 Pushups […]

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