Blog Archives

Jan 23rd, 2017

Category: #CDR
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Tuesday – 1/24/2017

Workout of the Day SKILL: EMOM  12  OF GOATS,  AT LEAST ONE OF LAST WEEK’S GOATS MUST BE REPEATED ODD:  GOAT 1 EVEN:  GOAT 2   WOD: AMRAP 3 400M  RUN ME  KBS IN REMAINING TIME  (#70/53/35) 2  MIN REST, THEN… AMRAP 4 400M  RUN 20  KBS ME  BURPEES IN REMAINING TIME 2  MIN REST, […]

Jan 22nd, 2017

Category: #CDR
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Monday – 1/23/2017

ANNOUNCEMENTS & REMINDERS: CDR CrossFit Open Draft: Sign up on the board if you’re interested in participating. Draft is Wed., Feb 15th, 6:30 PM, at Mill Creek. The coaches will pick their teams and give out their team jerseys. Cost is $25 (covers the cost of your jersey and goes towards the winning team’s prize). The CrossFit Open: If you […]

Jan 15th, 2017

Category: #CDR
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Monday – 1/16/2017

ANNOUNCEMENTS & REMINDERS: Saturday early classes are back @ 7 AM. Make sure you sign up on the board for the CDR CrossFit Open Draft! This year is going to be A LOT of fun! We’re stepping it up with a live draft on Wed., Feb 15th, 6:30 PM, at Mill Creek. The coaches will pick their teams and give […]

Dec 25th, 2016

Category: #CDR
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Monday – 12/26/2016

  We hope y0u all were able to enjoy some family time. Today we have a 9am class only and you are more than welcome to bring any friends or family members with you.   Workout of the Day WOD: 24 MIN AMRAP 12-H-eavy med ball cleans 16-O-ver the box jumps 12-H-ollow rocks 16-O-h my […]

Dec 23rd, 2016

Category: #CDR
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Saturday – 12/24/2016

  We hope you all have a lovely Christmas Eve filled with love, family & friends and memories!  Workout of the Day CHRISTMAS EVE WOD!  

Dec 22nd, 2016

Category: #CDR
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Friday – 12/23/2016

  Workout of the Day WOD: DIRTY DECEMBER AMRAP  23  OF… 23  CAL ROW 23  DUs 23  TTB 23  CAL ASSAULT BIKE 23  THRUSTERS  (#95/65) 23  BAR MUs 23  HANG SNATCH

Dec 20th, 2016

Category: #CDR
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Wednesday – 12/21/2016

Wellness Wednesday Have you ever heard the phrase “Have an attitude of gratitude,” and think about what it means? Have you ever heard Coach Calvin answer the question “How are you doing?,” with “Better than I deserve?” A lot of us are guilty of complaining, focusing on the negative instead of the positive and being hard on […]

Dec 19th, 2016

Category: #CDR
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Tuesday – 12/20/2016

  Workout of the Day SKILL:  HOLLOW ROCKS…ON THE GROUND & BAR WOD: 15 – 12 – 9 – 6 – 3 POWER CLEAN  (#135/95) PULL-UPS FRONT SQUAT PULL-UPS

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