Blog Archives

Feb 17th, 2017

Category: #CDR
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Saturday – 2/18/2017

Just a reminder that today is the first day of Coach Daniel’s Open Prep Camp (10AM – 2PM today, 8AM-12PM on Sunday)! Workout of the Day FOR TIME… 5000M  ROW EVERY  4  MIN, COMPLETE 20  GHD SIT-UPS  

Feb 16th, 2017

Category: #CDR
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Friday – 2/17/2017

Workout of the Day STRENGTH: 3  RM OHS   WOD: TEAMS OF  2…YOU GO, I GO… AMRAP  12 8  BURPEE BOX JUMP OVERS  (#24″/20″) 8  WB  (#30/20) PARTNER MUST ROTATE HOLDING A PLANK OR HANGING FROM A BAR WHILE OTHER PARTNER WORKS

Feb 15th, 2017

Category: #CDR
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Thursday – 2/16/2017

How’s everyone feeling about their CDR 2017 Open Teams?! T-Minus 1 week until the 17.1 Announcement…let’s get it CDR!   Workout of the Day SKILL DAY: BUTTERFLY AND KIPPING PULL-UPS, C2B, MUSCLE UPS   WOD: FOR TIME… 27 – 18 – 9 HANG POWER CLEANS  (#95/65) C2B 200M  RUN AFTER EACH ROUND  

Feb 14th, 2017

Category: #CDR
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Wednesday – 2/15/2017

  THERE WILL BE NO 6:30 CLASS TODAY DUE TO THE CDR OPEN DRAFT! Wellness Wednesday The CDR 2017 CrossFit Open Draft is going down today at 6:30 PM at Mill Creek in Mentone! If you’re new to CrossFit or have never done The Open and are panicking, worrying or stressing out…don’t. Many of us in your Group […]

Feb 13th, 2017

Category: #CDR
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Tuesday – 2/4/2017

  HAPPY VALENTINE‘S DAY!   Workout of the Day STRENGTH: 4  x  6  BACK SQUAT, ACROSS AND +10LB UP FROM LAST WEEK   WOD: 5  RFT OF… 12  TBB 12  OHS  (#95/65)

Feb 12th, 2017

Category: #CDR
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Monday – 2/13/2017

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 […]

Feb 10th, 2017

Category: #CDR
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Saturday – 2/11/2017

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: […]

Feb 9th, 2017

Category: #CDR
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Friday – 2/10/2017

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) […]

Feb 8th, 2017

Category: #CDR
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Thursday – 2/9/2017

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

Feb 7th, 2017

Category: #CDR
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Wednesday – 2/8/2017

  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 […]

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