Blog Archives

Feb 6th, 2017

Category: #CDR
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Tuesday – 2/7/2017

  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

Feb 5th, 2017

Category: #CDR
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Monday – 2/6/2017

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 […]

Feb 2nd, 2017

Category: #CDR
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Friday – 2/3/2017

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 […]

Feb 1st, 2017

Category: #CDR
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Thursday – 2/2/2017

  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)

Jan 31st, 2017

Category: #CDR
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Wednesday – 2/1/2017

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 […]

Jan 30th, 2017

Category: #CDR
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Tuesday – 1/31/2017

Workout of the Day WARM UP:  CORE WORK, ACCUMULATE (NOT FOR TIME) 50 – 75  HIP EXTENSIONS 2  MIN HOLLOW HOLD 2  MIN HANDSTAND HOLD   WOD: “THE GHOST” 6  ROUNDS OF… 1  MIN ROW FOR CALS  1  MIN BURPEES 1  MIN DUs 1  MIN REST *SCORE EACH SCORE SEPARATELY

Jan 29th, 2017

Category: #CDR
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Monday – 1/30/2017

ANNOUNCEMENTS & REMINDERS: Our first monthly MyZone challenge begins on Monday! The CDR member with the most MEPs will be our winner! To gain MEPs you must be in the zones in the picture above (this was also posted to IG and Facebook). Go to your app, click on the feed/mail and accept the invite from […]

Jan 26th, 2017

Category: #CDR
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Friday – 1/27/2016

Workout of the Day STRENGTH: 5  RM SNATCH (TNG)   WOD: TEAM  16.4, TEAMS OF 2 2  RFT OF… 55  DEADLIFTS  (#225/155) 55  WB  (#20/14) 55  CAL ROW 55  HSPU 

Jan 24th, 2017

Category: #CDR
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Wednesday – 1/25/2017

Wellness Wednesday The CrossFit Open is officially a month away! For some, it’s just another day, another workout.  For others, it’s 5 panic and stressed filled weeks waiting to see what sadistic WODs Dave Castro has in store for CrossFitters worldwide. I’ve been on the panic side of The Open – I teared up and went […]

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