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Apr 17th, 2017

Category: #CDR
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Tuesday – 4/18/2017

Workout of the Day WARM UP: 2000M  ROW, FOR TIME   SKILL: MAX UNBROKEN SET OF… STRICT PULL UPS PUSH UPS (CAN’T PAUSE MORE THAN 3 SECONDS) L-SIT HOLD   WOD: 50  CAL ASSAULT BIKE, FOR TIME 1  MIN REST 3  MIN MAX BURPEE TEST

Apr 16th, 2017

Category: #CDR
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Monday – 4/17/2017

ANNOUNCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Saturday, May 20th, 8AM – 1 PM. It’s $100.00 per 2 person, same sex team and we have beginner/intermediate/advanced/kids divisions.  Sign up on the board, or talk to a coach if you want to participate and don’t know who to pair up!   Workout of the Day WARM UP: “HELEN” […]

Apr 14th, 2017

Category: #CDR
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Saturday – 4/15/2017

  Workout of the Day STRENGTH: 10  RM AXEL BAR DL *2 ATTEMPTS ONLY   WOD: FOR TIME… 150  WB  (#20 / 14) EMOM  8  BURPEES

Apr 13th, 2017

Category: #CDR
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Friday – 4/14/2017

Workout of the Day PARTNER WOD, TEAMS OF 3  (PARTNER DOES FULL ROUND, THEN SWITCH) AMRAP  25 Run 200m or 50DU 10  Pullups  10 Shoulder to OH 135/95 Third Partner is Performing Max Calories on Assault bike as a team.     

Apr 12th, 2017

Category: #CDR
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Thursday – 4/13/2017

Workout of the Day SKILL: GYMNASTICS TOTAL MAX UNBROKEN REPS OF EACH C2B / PULL UPS HSPU  (CAN’T REST ON HEAD MORE THAN 3 SECS L-SIT HOLD  (SECS)   WOD: TABATA, 8  ROUNDS OF EACH… ROW FOR METERS HOLLOW ROCKS SKI ERG HIP EXTENSIONS

Apr 11th, 2017

Category: #CDR
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Wednesday – 4/12/2017

Wellness Wednesday We all got the email on Sunday night from the Coaching Staff about being on time to class. From experience, we all know that things come up. A last-minute work phone call or meeting that runs over or happens when you’re JUST about to walk out the door, one of the kids has a meltdown, […]

Apr 10th, 2017

Category: #CDR
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Tuesday – 4/11/2017

Workout of the Day SKILL: ACCUMULATE… 2  MIN RING SUPPORT HOLD 2  MIN  2  KB FRONT RACK HOLD 100  MED BALL RUSSIAN TWISTS 100  SUPERMANS   WOD: EMOM 20… ASSAULT BIKE TEST BURN  1  ROUND

Apr 9th, 2017

Category: #CDR
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Monday – 4/10/2017

CDR Inner Box Battle: Saturday, May 20th, 8AM-1PM, $100.00 per team of 2 of the same sex (covers shirts & prizes). This is such a fun event, and is a CDR tradition! Get your partner (or ask one of the coaches if you’re interested – they can help pair you up with a partner that will […]

Apr 6th, 2017

Category: #CDR
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Friday – 4/7/2017

  Workout of the Day WARM UP: 5  ROUNDS… :30  MAX BURPEES REST  :30 :30  MAX ROW CALS REST  :30    WOD: 5  RFT 400M  RUN 21  DEADLIFTS  (#185/135/95)   

Apr 5th, 2017

Category: #CDR
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Thursday – 4/6/2017

Workout of the Day WOD: AMRAP  10 30  DU 10  DEFICIT PUSH UPS HANDS ON 25LB PLATES 5  ONE ARM KB THRUSTER, RIGHT  (#70/53)  5  ONE ARM KB THRUSTER, LEFT

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