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Jul 4th, 2016

Category: #CDR
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Tuesday – 7/5/2016

We hope you all had a great and safe 4th of July! A big thanks to all of our members that came out for our 4th of July Hero WOD Hour…it was brutal! ANNOUNCEMENTS & REMINDERS: Gymnastics and Oly Classes are being replaced by Group Classes until Aug. 1st Friday, July 22nd: There will ONLY […]

Jun 28th, 2016

Category: #CDR
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Wednesday – 6/29/2016

We will have sign-up sheets for Team CDR shirts for The Games at the box – deadline to order is Monday, July 4th! See below for pictures, days and individual prices, OR sign up to get all 3 shirts for $60!   FRIDAY: RED CDR SHIRT, $20.00 SATURDAY: RED CDR STRONG SHIRT W/TEAM AND MEMBERS’ NAMES ON […]

Jun 26th, 2016

Category: #CDR
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Monday – 6/27/2016

    It’s going to be another ridiculously HOT week! Drink plenty of water and electrolytes all week to stay hydrated – before, during and after training! Workout of the Day STRENGTH: 1  RM SUMO DEADLIFT   WOD:4  RFT OF…30  BURPEES25  HANG SQUAT CLEANS  (#75/52/42)

Jun 24th, 2016

Category: #CDR
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Saturday – 6/25/2016

Workout of the Day WOD: SLEDDER’S PARADISE 600M  SLED PUSH FOR TIME, PUSH EACH OTHER. EVERY BREAK YOU TAKE DO… 25  PUSH-UPS 25  AIR SQUATS

Jun 20th, 2016

Category: #CDR
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Tuesday – 6/21/2016

  Workout of the Day STRENGTH: 8 x 3 SETS BENCH PRESS (USE BANDS W/DB BEHIND BENCH AND OVER BAR), E30SEC PERFORM SET3  WIDE2  MEDIUM3  NARROW WOD: “JT” 21 – 15 – 9 OF… STRICT HSPU RING DIPS PUSH-UPS THEN IMMEDIATELY INTO… 100  CAL ROW FOR TIMEOPTIONAL WORK: 200  BANDED OBLIQUE CRUNCHES 200  TRICEP EXTENSIONS

Jun 14th, 2016

Category: #CDR
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Wednesday – 6/15/2016

    How has CrossFit changed your life? Do you sleep better? Do you eat better? Drink more water? Push yourself a little harder during WODs? Add a little more weight onto a lift than you originally planned on hitting?  It truly is a way of life, and it teaches you about your mental, physical […]

Jun 13th, 2016

Category: #CDR
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Tuesday – 6/14/2016

  We have to give a HUGE shout out and congrats to all of our members that hit new (or first time) PRs during last week’s testing of gymnastic skills and strength with all the various lifts! We are so proud of you all – the results show how much work you’ve all been putting […]

Jun 10th, 2016

Category: #CDR
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Saturday – 6/11/2016

WARM-UP: 5  ROUNDS OF THE FOLLOWING RUNNING DRILLS… SPRINT BACK PEDDLE SIDE SHUFFLE  x  2  (1 EACH WAY) GRAPEVINE  x  2 SPRINT SPRINT BACK PEDDLLE SIDE SHUFFLE  x  2 GRAPEVINE  x  2 SPRINT TO FINISH WOD: AMRAP  20 200M  FARNER CARRY  (#100/70 EACH HAND) 25  BURPEES 25  GHD / PVC SIT-UPS

Jun 9th, 2016

Category: #CDR
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Friday – 6/10/2016

Workout of the Day STRENGTH: MAX  C&J WOD: PARTNER STYLE, WORK / REST 50  THRUSTERS   (#115/75) 10  ROPE CLIMBS 40  THRUSTERS 8  ROPE CLIMBS 30  THRUSTERS 6  ROPE CLIMBS OPTIONAL WORK: 200  BAND PULL DOWNS 4  x  15  GLUTE BRIDGES AHAP

Jun 8th, 2016

Category: #CDR
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Thursday – 6/9/2016

Workout of the Day WOD: 5  ROUNDS OF… 1  MIN ASSAULT BIKE,  1  MIN ROW FOR MAX CALS REST  3  -  5  MIN BETWEEN ROUNDS

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