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Mar 22nd, 2015

Category: CDR Community
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Monday – 3/23/2015

This Saturday is our 5th Annual “Inner Box Battle” -WODS will be announced sometime this week -Heat times and event schedule will be released tuesday by 5pm -please invite your friends and family to come and watch you put up your best! GRID NIGHT THIS WEEK *5pm-7:00pm *You will need to pre-register on the whiteboard […]

Mar 19th, 2015

Category: CDR Community
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Friday – 3/20/2015

New Friday theme days! “FEROCIOUS FRIDAY” OPEN WOD followed by some additional partner wods! Come ready for a fun & challenging class! WORKOUT OF THE DAY: Workout 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups […]

Mar 17th, 2015

Category: CDR Community
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Wednesday – 3/18/2015

Eat healthy during OPEN Season! Take advantage of the quality meals provided by FIT FOODS CO. – restocked daily here at CDR! GRID CLASS TONIGHT! COME SEE WHAT ALL THE HYPE IS ABOUT! 5:30pm – 7:30pm WORKOUT OF THE DAY: Strength: Bench Press 1 RM then 5 X 4 sets @ 75% -80% WOD: Every […]

Mar 16th, 2015

Category: CDR Community
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Tuesday – 3/17/2015

Thank you ROMWOD for sponsoring our 2015 INNER BOX BATTLE!  Prize Update 1st Place all divisions: 1 year membership & t-shirts   2nd Place all divisions: 6 month membership – stickers   3rd Place all divisions: 3 month membership – stickers   * MORE DETAILS ON PRIZES TO COME!   WORKOUT OF THE DAY: ROMWOD […]

Mar 15th, 2015

Category: CDR Community
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Monday – 3/16/2015

**When you feel like giving up it is that exact moment that you are going to succeed! You have to hang in there just a little bit longer. WORKOUT OF THE DAY: Warm Up: Prep for Squats Strength: Front Squat 5×4 sets One way Back Squat HAP For a single from the bottom up. (this […]

Mar 12th, 2015

Category: CDR Community
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Friday – 3/13/2015

  *** OPEN WOD FRIDAY *** Workout details and movement standards HERE Print a 15.3 scorecard HERE Remember to get plenty of rest tonight. See you tomorrow! WORKOUT OF THE DAY:  15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’ Sign up for class HERE

Mar 11th, 2015

Category: CDR Community
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Thursday – 3/12/2015

2 DOWN, 3 TO GO! 15.3 ANNOUNCED TONIGHT!  COMMIT.  PREPARE. DON’T GET LOST. “That’s the OPEN I know” CROSSFIT OPEN LEADERBOARD Double check the Lost & Found it will be delivered to the Goodwill on Friday!  WORKOUT OF THE DAY: Pull Up Dip Complex WOD: 4RFT Run 400m 20 – Lunges walking with KB’s  53/35 Sign […]

Mar 10th, 2015

Category: CDR Community
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Wednesday – 3/11/2015

WORKOUT OF THE DAY: Work up to Max Power Snatch then take 85% and do 3×3 Work to max power clean + Power Jerk then take 85% and do 2×3 WOD: Working Weaknesses Sign up for class HERE

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