ANNOUNCEMENTS & REMINDERS: Open Prep w/Coach Daniel: Feb. 18th from 10AM-2PM, Feb. 19th from 8AM-12PM. If you are an athlete whom is super serious about The Open and wants to do their best during the 5 weeks, this Open Prep camp is for you! Coach Daniel will help athletes focus on movement efficiency, retesting of WODS/skills, strategizing, while […]
Workout of the Day 7AM & 9AM CLASS WOD: EMOM 20 MIN 1: 1 ROUND OF “CINDY” MIN 2: 5 DB DEADLIFTS + 5 DB HANG SQUAT CLEANS + 5 DB PUSH PRESS (#50/35) MIN 3: 1 ROUND OF “CINDY” MIN 4: 5 DB DL + 5 DB HSC + 5 DB PP MIN 5: […]
Workout of the Day STRENGTH: E4MIN x 4 ROUNDS 5 SQUAT CLEAN CLUSTER JERKS (ADD WEIGHT EACH ROUND) WOD: TEAMS OF 2, FOR TIME… 4K ROW WHILE COMPLETING MOVEMENTS BELOW (ONE ROWS, ONE WORKS ON MOVEMENT, SWITCH WHENEVER. CAN DO MOVEMENTS IN ANY ORDER, MUST FINISH REPS BEFORE MOVING ON TO NEXT MOVEMENT) […]
Workout of the Day SKILL: KIPPING & BUTTERFLY PULL UPS, MUSCLE UPS WOD: 4 ROUNDS FOR TOTAL REPS, :30 AT EACH STATION… ASSAULT BIKE PUSH UPS BOX JUMP OVERS (24″/20″) PUSH UPS ASSAULT BIKE REST
Wellness Wednesday OHHH ripped and torn hands! We never forget our first time ripping, but after that we NEVER EVER want to again, even though it’s inevitable and happens at the most inopportune time (right before The Open or a comp, a big event where you’ll be shaking hands, etc.). With The Open a mere 2 […]
A HUGE thank you to Stephanie and Larry Houston for opening their home to host the CDR Super Bowl Party! Workout of the Day WOD: 3 RFT 100 DU 20 STRICT HSPU 10 MUS
ANNOUNCEMENTS & REMINDERS: We are going to place another order for CDR hoodies – today is your last chance to order! If you can’t make it to class to order, send an email by the end of the day to info@crossfitcdr.com, with the size and color you want (red w/black writing, black w/white or pink writing). Open […]
Workout of the Day STRENGTH: 3 WORKING SETS OF… 5 PC + JERK (TNG) FIRST SET AT LEAST 65% OF 1RM WOD: TEAMS OF 2…YOU GO, I GO… FOR TIME, 5 ROUNDS EACH… 15/12 CAL ASSAULT BIKE 4 ROUNDS EACH… 15 WB (#30/20) 3 ROUNDS EACH… 20 KBS (#70/53) 2 ROUNDS […]
Workout of the Day SKILL: MUSCLE UP / PULL UP DEVELOPMENT WOD: 5RFT… 200M RUN 10 RING DIPS 20 OVERHEAD WALKING LUNGES (#45/35/25 PLATE)
Wellness Wednesday Did you know that heart disease is the biggest killer of men and women in the United States? February is Heart Awareness Month – keep loving yourself and your heart by staying on track with your training and making healthy choices with your food, as these are two of the biggest factors that […]
