Blog Archives
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Mar 17th, 2019

Category: #CDR
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Monday 03/14/2019

Happy Monday!! This week our theme is going to be……..Go LONG! Chipper style workouts all week. Time to rise and grind and burn some calories. SUMMER PREP! Monday, March 18, 2019 Week of the Chippers   7 Min EMOM OTM 5 Power Cleans 155/105 WB max reps Rest 3 Min 14 Min EMOM 10 Straight […]

Mar 3rd, 2019

Category: #CDR
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Monday 03/04/19

Congratulations to Ana for leading the Month of February with the most classes attended (40) and The most MEPS for the February effort challenge 7000 meps. March-4-2019 OHS Prep 5 Rep OHS Max 9-15-21 C2B Burpees OHS 95/65   March-5-2019 A Tuesday twenties BS 75% + 10 3 min AMRAP 24-Box Jump Overs 24/20 24/16-Assault […]

Feb 10th, 2019

Category: #CDR
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Monday 02/11/19

Feb 21st will be the announcement of the first 2019 OPEN WOD! We will be doing Open WODs on fridays in all classes.  CrossFit is all about the community, and our community is amazing. Thank you! So lets GO RED on fridays for 5 weeks to support all the athletes that train year around for […]

Feb 3rd, 2019

Category: #CDRstrong
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You get ONE shot! Monday 02/04/2019

Congratulations to ANA for completing 40 CDR classes in the month of January. She is determined to hit her goal weight loss and has blocked out all the times necessary to keep her on target. We are doing a MYZONE points challenge this month. GROW! How many classes are  you going to do this month […]

Jan 13th, 2019

Category: #CDR
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Nothing tastes as good as being lean feels. You can have RESULTS or EXCUSES, but you can’t have both.   We often times get stress in our life because we do not give ourselves permission to stop working. Stop working around the house or at your job. Let’s write down a schedule this week of […]

Jan 6th, 2019

Category: #CDR
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Monday January 7th

The holidays have come and gone and now its time to put your health back at the top of the “To Do” List. We are going to kick 2019 training off with some theme days.. Mondays-Classic Couplets Tuesdays-Tuesday 20’s are back!! Wednesdays-Hero WOD Thursdays-“Shred WOD’s”-Designed to work core and burn some unwanted fat. (this day […]

Dec 14th, 2018

Category: #CDR
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Monday 12/17/2018

“Give the Gift of Health” What is it? 30 Day wellness program that includes nutrition and working out. When does it start? January 7th-February 3rd Whats included? Unlimited classes, custom nutrition plan and prizes for the winning team with most bodyweight % lost. What foods? Smoothie, Meats, veggies, Nuts/seeds, Dark Chocolate, Coffee and vegan or vegetarian […]

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 […]

Nov 25th, 2018

Category: #CDR
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Monday post thanksgiving 2018

We pray everyone had a wonderful time with family and friends. We will plan to ease back into training this week and end the week with a big team workout. MON-YAY WOD: “Power Diane” 21-15-9 HSPU or strict press DB 90/60 Power Cleans 135/95 TUES-YAY E5M x6 Rounds 30 DU 20 Burpees 10 Cleansters 95/65 […]

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